4 LIFTS FOR BJJ STRENGTH/STAMINA

Today we cover some of the main lifts you should be doing to feel stronger and perform better in Jiu Jitsu. Not only do I show you exactly how to do the movements, I talk about why they're helpful for BJJ performance. Whether you're a beginner or an expert, these can be added to your lifting regimen.
Enjoy the video. More on the way.
Train well,
Will
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[@jerbears]

These workouts have been crucial in my jiu jitsu development. Highly highly recommended for everyone to start 🤙🏼

[@willbrooksofficial]

@@jerbears yessir! Your performance has really been skyrocketing lately 👏🏼👏🏼

[@thebjjlender]

Finally somebody else outside of Phil Daru and Josh Settlage preaching correct exercises! These 4 are staples in my training regimen!! Good luck and looking forward to seeing more of you!

[@willbrooksofficial]

@@thebjjlender much appreciated, my man! More on the way 🤝

[@j.johnson8360]

Based off of what? Bro science and no scientific data or research to back his claims up

[@ricardowashington4447]

Thanks as always. Excellent vid. Zerchers are a part of my standard leg set. I'll add the lunges more. Something else I do is a Zercher isometric hold and turn. Reduce the weight, hold the squat at midpoint, and rotate from left to right. The rotational force generated at the ends of the bar challenges my balance and ability to hold the isometric position in the back and hips. It helps me with guard passing against good sweepers trying to off balance me. It's a good finishing exercise.

[@willbrooksofficial]

@@ricardowashington4447 much appreciated 🤝 and great addition! Those are solid

[@MMARavid]

I'm trying to get a jacked neck like you, Will. We gotta have that neck training video soon

[@willbrooksofficial]

@@MMARavid haha thanks man. Actually, that sounds like a great video idea. I’ll add it to the list 🤝

[@markimeadows1767]

He got those big neck muscles from telling his wife no when she asks to go get ice cream 🤪😂😋🍦

[@willbrooksofficial]

@@markimeadows1767 😂😂😂😂🫶🏼

[@kenjii5920]

This is so true... Having done zerchers and floor press for a few years before starting BJJ has helped me a lot as a white belt in avoiding getting smashed or injured. However, in saying that I'm finding that strength training three times a week, coupled with shift work and practising BJJ 3-4 times a week, is taking a toll on my recovery. You're an absolute machine brother! And I just wanted to say your content has been such an inspiration for me to take up BJJ. Do you do anything for conditioning?

[@willbrooksofficial]

@@kenjii5920 much appreciated brother. Dial back the intensity when needed. That’s always helped me. Outside of extra sparring for conditioning, I also like to use the assault bike. Taking shorter breaks between weight lifting sets also helps too 🤝

[@JW-wc6ol]

As a kettlebell enthusiast, I highly recommend you also check out Dan John's ABC workout! Double kettlebell clean into overhead press into front squats

[@willbrooksofficial]

@@JW-wc6ol oh yea! Those are great

[@8-bite393]

Taking on purple next time. Having a hard time to improve as a blue belt. At 41 there were multiple young opponents I had to deal with. Felt stuck most of the time, but finally figured out how to finish them! Feels great!

[@willbrooksofficial]

@@8-bite393 nice work!! There’s always a way! Glad to hear you found yours 🤙🏼

[@Rollforever754]

Got try those! 🎉❤ i was looking exactly that, simple and on point, love the explanation behind it too! thank you!

[@willbrooksofficial]

@@Rollforever754 happy to help!

[@allstar4life3000]

Great stuff as always. I think for newer lifters it’s very easy to get stuck in that “ego lifting” phase. Especially when you look around at other people who are lifting serious weight. There’s so much growth potential in lifting a weight that you can do with proper form up until failure. Much less risk of injury and just an overall better connection with your mind/muscle. Eventually you will be lifting serious weight like the others, and it’ll be with perfect form too

[@willbrooksofficial]

@@allstar4life3000 wise words here

[@SantiagoMartinez-nf4hf]

Best friend greetings from Honduras

[@willbrooksofficial]

@@SantiagoMartinez-nf4hf thanks my friend 🤝

[@JivecattheMagnificent]

Yo dude, quick comment for the algo. Not doing grappling anymore myself but competing in Filipino martial arts in Poland right after VC. 💪😁 Zerchers are a brutal move! Didn't do them in ages! Great for if people have shoulder issues, too.

[@dennisvwilson]

Interesting. Can you explain how they help with shoulder issues?

[@willbrooksofficial]

@@JivecattheMagnificent thanks for the comment, brother 🤝 good luck with your competition 🥇

[@JivecattheMagnificent]

@@willbrooksofficial Thanks so much mate! I'm stoked for it!

[@JivecattheMagnificent]

@@dennisvwilson I mean like, say you've hurt your shoulder, it might be difficult to do regular barbell squats, especially low bar. This way you can still squat with a barbell instead of doing leg press or whatever.

[@dennisvwilson]

@@JivecattheMagnificent Got it. Yea makes sense. Thanks.

[@brick8253]

I'm not sure what it's called but I learned it from a military guy that alot does MMA but he basically took a fat PVC pipe about 6-7' long about 6" wide filled it partially with water and put some 2lbs lead balls in and he uses the for squats.... I would use that for any workout instead of the bar.

[@willbrooksofficial]

@@brick8253 nice! Sounds like it would stabilizers really well

[@brick8253]

@@willbrooksofficial definitely helps with a lot of different things not only grip strength but balance and stabilization but the quick twitch response once the lead balls get to moving around gotta keep it balanced really working that quick twitch response.

[@Matt2299]

I have a full body strength day that has 3 of these 4 exercises. The exception is RDL instead of the Zercher lunge. I may try rotating that movement in. Zercher squats are intense, but the benefits are great.

[@willbrooksofficial]

@@Matt2299 sounds great. Yea, zerchers are the real deal

[@markimeadows1767]

Yesss, this is such a well done video!! You’re so good at this. I’m so happy you’ve found your niche 🥹🖤

[@willbrooksofficial]

@@markimeadows1767 thank you!! That means so much!

[@masamune28954]

I have needed a video like this! Thanks man

[@willbrooksofficial]

@@masamune28954 anytime brother! I’m glad it helped

[@SIickTurtIe]

For zerchers I throw a pair of fat grips on the bar where my elbow creases are 😉

[@willbrooksofficial]

@@SIickTurtIe very smart 🤙🏼

[@peterbolton7237]

This is so helpful. Thank you so much!!!

[@willbrooksofficial]

@@peterbolton7237 good! I’m happy to help 🤝

[@hoopie_304]

“Your ego will be the end of you.”that’s true in any situation in life.

[@willbrooksofficial]

@@hoopie_304 agreed

[@user-ks9bz8vy7s]

very solid content

[@willbrooksofficial]

@@user-ks9bz8vy7s thank you! 🙏🏻

[@KodiakCombat]

Just realized my new open trap bar should work perfect for Zercher squats! Bench has minimal use in combat sports. The floor press with its decreased ROM even less so. Better to do a closed chain movement like a pushup or even better a ring/TRX pushup. Allows for full scapular movement and full bottom stretch. Hugely important for healthy shoulders, which is almost an oxymoron in BJJ. A dip or overhead press would be even better (all three ideally). A hip thrust variation would be more applicable to the necessities of the sport. 3/4 ain't bad and the reminder of Zercher as an option made this well worth the watch.

[@willbrooksofficial]

@@KodiakCombat thanks! I do respectfully disagree on saying there’s no application for bench or floor press. Anyone who’s trained long enough knows what it’s like to be trapped under a strong mount with your shoulders pinned to the mat. Having a strong push is necessary, not so much for benching your opponent off you, but for pushing his weight down closer to your hips where hip thrusts can be more effective. The floor press mimics that exact movement. If you look into this, I’m not the only one recommending floor press for bjj performance. It’s pretty widely known that its application is strong and effective. Much appreciated the comment tho! Keep up the good work.

[@KodiakCombat]

@willbrooksofficial anyone who's trained long enough? Personally started in 2007. Was this slight intentional? I was quickly taught through punishment that pressing is bad. Straight arms can make good frames but make even more exceptional levers. Power to get it from under an effective chest to chest pin is generated from the hips. If you want them closer to your hips, you build frames, which are based on skeletal structure, not muscle, and then use your legs and hips to shoulder walk up. Don't push with frames is a concept you hear many times, "if you train long enough." Even forgetting all the technical aspects of jiu jitsu and frames, if the goal is to press someone to your hips, dips would be the superior choice, or a steep decline bench. Just because many people say something doesn't make it true. That's an appeal to populace/band wagon argument. It is fallacious. I feel I've effectively argued demonstrable points based on BJJ knowledge and exercise physiology to prove, the floor press ain't it. If my response is a bit contemptuous it is because your wording comes across as a personal attack. If that wad unintenton your part, my bad. If it was intentional, best of luck in your continued training.

[@eddiev_fit]

Make a part 2

[@willbrooksofficial]

@@eddiev_fit I got you

[@EnriqueMunozOnline]

Great video! Question about squats. Isn’t squats a little bit negative? Because squats grows your legs and makes the triangle hard (I have short muscular legs), im still a white belt and still learning but I’ve been dealing with it a lot.

[@willbrooksofficial]

@@EnriqueMunozOnline it just depends on how you train. I wouldn’t recommend training to get bigger. Instead, train to grow stronger.

[@ca1isink664]

Thanks!

[@willbrooksofficial]

And thank you! 🤝

[@devinloveridge6805]

Honestly I think you are better off with the typical bench press, i get your theory, but an overall deeper rom will = more gains in strength even at the top end of the range.

[@willbrooksofficial]

@@devinloveridge6805 I respect it. Yea I do love the typical bench press (barbell and dumbbell) 🤙🏼

[@maxb5957]

Max was here

[@willbrooksofficial]

@@maxb5957 what’s up Max 🤙🏼

[@SanjayJosephPT]

This is fantastic. I have a question about the floor press. I believe that using dumbbells to get a deep pectoral stretch, pausing at the bottom then lifting all the way through would build resiliency for your pects to work at all ranges of the movement. That stretch position is where the pectoral is at its weakest and the range of where the floor press would stop you is at an advantaged position. If you are disciplined with that pause at the bottom and not using the stretch bounce, would you think it will get resiliency, strength and also cover that mid portion where you would be at the floor press. Maybe even alternating both versions? You would likely have to lower the weight for the full stretch version as compared to the floor press.

[@willbrooksofficial]

@@SanjayJosephPT definitely! For full transparency, I don’t just do floor press. I do all forms of pressing including the technique you just mentioned. Definitely tons of value in doing it that way. And to add to your point, I favor dumbbells over barbell for bjj performance 🤙🏼

[@j.johnson8360]

I’d switch the bent over row with chest supported row.

[@willbrooksofficial]

@@j.johnson8360 why? chest supported row doesn’t engage the rest of posterior chain at all. That group of muscles gets engaged TONS in Jiu Jitsu

[@jor_dasan1810]

thank you so much for this video. Very simple exercises . Do you have a routine with kettlebells? best regards

[@willbrooksofficial]

@@jor_dasan1810 happy to help. I don’t do much kettle work, but will add kettlebell movements to workouts at times

[@GIULIO101000]

Great workout thanks for sharing. OSS!

[@willbrooksofficial]

@@GIULIO101000 happy to help!

[@tagewestlin8297]

What is your traning split? Great physice btw💪

[@willbrooksofficial]

@@tagewestlin8297 Thanks 🤝 I use a few different depending on what my goal is. Right now I’m doing push, pull, legs 💪🏼

[@tagewestlin8297]

thanks man, I appreciate it!

[@BM-of6dg]

Brilliant. Would you do these 4 lifts in the same workout?

[@KNBody]

More of this thanks for all the general advice iv been dead lifting to improve my game to and some core exercises thanks overall

[@willbrooksofficial]

@@KNBody happy to help. Definitely have more on the way. Deadlifts are great 🤝

[@KNBody]

@@willbrooksofficial in white belt bjj My last competition 80 to 84kilo Next competition I’ll try to go low under 75 I’ll let you know I felt grate at 84 but my arm length and legs are to short So if I want to compete properly I need to go lower than 75 Before October Let you know I’ll upload the training to let you know keep work I took the advices you have even with the deodorant and cutting my nails Thanks your recommendations are one of a kind

[@MaximShelkov]

Thanks for the video Will, do you think these movements could be done with kettlebells for a similar effectiveness? I ask because I have KB but not a bar with plates.

[@willbrooksofficial]

@@MaximShelkov happy to help, my friend. Yea, I think you could obtain similar results. It may be difficult to use comparable amounts of weights for exercises like zerchers, but I still think you could see some nice results even still.

[@DewrightGaming]

What type of split would you recommend? Full body or push pull legs or ?

[@X-razcal-X]

Great 🎉

[@willbrooksofficial]

@@X-razcal-X thanks brother 🤝

[@X-razcal-X]

@@willbrooksofficial really great timing and inspiration for my work out tomorrow. Thanks man!

[@willbrooksofficial]

@@X-razcal-X always happy to help! 🤝

[@craigbuckton8557]

Hey, how about mobility drills as well? Do you hit these as well in your training?

[@willbrooksofficial]

@@craigbuckton8557 yea, we usually cover those in warm ups just by doing movements that relate to Jiu Jitsu. Some high and low passing drills are great for mobility. I can do a video on it if there’s enough interest there

[@jaws23100]

@@willbrooksofficialI would like to see that vid

[@Rahim-rn2xf]

Can I do the chest press and bent over rows both on my upper body day?

[@willbrooksofficial]

@@Rahim-rn2xf yea you could

[@Rahim-rn2xf]

@@willbrooksofficial awesome thanks brother

[@Emiya_familia]

how much different between zercher squats vs front squats? I'm always looking to improve my bjj. always looking for weight exercise to compliment my bjj skills

[@willbrooksofficial]

@@Emiya_familia the difference is in how you hold the weight. Plus the center of gravity is lower on zercher squats making you engage more of your upper body muscles.

[@muysantos2859]

are these peer reviewed? facts? science based? how do you know this is legit the exercises you need?

[@8-bite393]

No. Not everything is science-based but personally proven

[@Goodnightandgoodluck-c7m]

if bjj was supposed to be able to overcome bigger and stronger than why the need to lift??? yes im being sarcastic

[@willbrooksofficial]

@@Goodnightandgoodluck-c7m haha 🤙🏼

[@richardpanini971]

What do you mean by “You White Belts”?

[@willbrooksofficial]

@@richardpanini971 🤣🤣🤣