Balancing Weight Training and Brazilian Jiu-Jitsu

[@RenaissancePeriodization]

Purchase Weight Training For Grappling by Michael Israetel- bjjfanatics.com/products/weight-training-for-grappling-by-michael-israetel

[@Smadders]

I really enjoyed this course and left a 5 star review (under Edward A). Would it be possible to get a video about how to cut while training BJJ and avoiding muscle loss? I've watched some of your other excellent videos on how to maintain muscle while cutting but would appreciate hearing how you would flex that approach for a BJJ athlete.

[@leo9982]

@@Smaddersdoes it include a program

[@Smadders]

@@leo9982 yes it includes samples

[@HenchPig]

Hey ! What frequency should we be lifting with? I have purchased the product and it was awesome and I will start it tommorow. I’m just wondering how to program in terms of frequency ? Thanks !

[@HenchPig]

I programmed this 3 day program but realised it’s low frequency: Day 1 - Squat 3x5-10 BB Row 3x5-10 Hammer Curl 3x10-12 Wrist Curl 3x12-15 Day 2 - Bench 3x5-10 Press 3x5-10 DB Upright Row 3x10-12 Band Ext 3xFailure Day 3 - Deadlift 3x5-10 Wtd Chin-Up 3x5-10 Rear Delt Flye 3x10-12 Leg Raise 3x1RIR

[@slr9102]

Holy shit, it's so weird going back to old videos. Mike actually seems nervous and has a "professional" voice

[@Vercingetorix.Fantasia]

It's fn nuts lol

[@halli1980]

Exactly what I was thinking! 😂 Why so serious Dr Mike? Where's all the filthy humour?

[@Lite727]

And he’s slightly less unhinged (only downside)

[@K3ATH3RN]

AND HE HAS HAIR😭😭

[@ItsOnPaper]

Hardly recognized him at first

[@ibrahimtastekin275]

It's so sad when people who deserve the biggest platforms have to take a backseat to bullshitter's. You should have a much bigger audience Mike. I hope you get it one day.

[@PaytonDowns]

Amen

[@noahsd]

Mike is "boring" and doesn't try to appeal to the masses. He just gives lectures. If you're listening to lectures for lifting then your in the minority

[@nw3877]

@@noahsd he isn't boring anything compared to many other hard science channel! He is actually funny. Thing is most viewers need base of knowledge (which they get from 3-5 min simpler videos) and don't have attention span or doesn't want to give attention for so long (avg. 20-30min)

[@noahsd]

@@nw3877 Bro im on youre side, Thats why I put boring in quotations

[@jaybee2402]

@@noahsd The irony is he wrote about attention deficiency! 😂😂

[@smugcat6938]

Thought it might be easier if you could easily find what part of this talk you want to watch for later reference, so heres timestamps 0:00 intro 2:00 contents 4:30 tradeoffs and priorities general 7:33 specific priorities 10:37 universal optimization 12:13 finding MRV 18:19 session recommendations 33:28 daily structure 39:37 weekly structure 46:38 longer term priority phases 50:49 nutrition strategies 57:53 lifting for bjj performance 1:01:20 BJJ training that minimizes lifting impact 1:12:02 closing thoughts

[@travisshane9998]

ㅇㅇㅇㅅ ㅅ

[@shurik_skalolaz]

based

[@ChrisDuffeyPhoenixbodywork]

🥂

[@KongQuestCo]

You dropped this 👑

[@RenaissancePeriodization]

That was very smug of you! JK thank you so much! - Dr. Mike

[@jordanholcombe9153]

never before have I heard content like this from someone with thorough credentials in both strength training and bJJ. this is phenomenal thanks Mike!

[@maddawgzzzz]

Same good stuff bro

[@FreshWaterWindsurfer]

I don't do BJJ, but I'm trying to balance rock climbing and bodybuilding. I substituted the word "BJJ" and replaced with "rock climbing" and this video was spot on. Thank you!

[@Genital.Wartzenegger]

Have you found a good balance? I’m currently balancing all 3. My lifting is only legs and push-ups since it’s the only thing the other two don’t take care of.

[@Genital.Wartzenegger]

And curious about balancing grip exercises.

[@JValerianS]

@@Genital.Wartzenegger Having juggled the same 3, I'd say rules of thumb are hard to come up with due to individuality. My experience is that forearm overuse-issues are a real risk, so I'll probably use straps more in the gym than I do now once I continue training all three simultaneously, and I'll choose one to focus on with two sessions each week, do one of the other two, and only add a fifth if I know I can make it really light and technical, but that's just me and what I can tolerate just now.

[@MentalGains]

Rock climbing is just BJJ with a wall

[@JValerianS]

@@MentalGains As a climber-turned-bjj-practitioner, I've always described BJJ as versus mode for bouldering :D

[@Nemesis11211]

Dr. Mike should start recording bed time stories about weightlifting.

[@longlivecobra]

Holy shit u predicted it

[@sanbeats8099]

Dude, THANK YOU. If this information was $15 online, I'd be psyched, but you gave it out for free. Im beyond appreciative of this, best of luck in all your endeavors

[@Beansicus]

A reboot of this video with more of the modern information would be frickin CRACKED I just took up Muay Thai and I can't figure out how to stay big and strong and also fit into my weight class and all that

[@harvestblades]

I agree. I'd love for Dr Mike to update this with as I'm sure his thoughts & experience with bjj & lifting woukd have him tweak this.

[@sanchezbjj]

I really enjoyed this video. I have lifted and living the bodybuilding lifestyle for almost 18 years. I have just began my BJJ journey at 41. At this point I’ve managed my schedule where I am lifting 4 days a week, BJJ training 2 days a week and 1 day where I completely just rest and recover. I feel like I’m a (C). I truly enjoy both activities.

[@Maria-mg7xt]

SAME HERE! 30y/o white belt

[@Ytdemerdatrocoumeunome]

(C) ?

[@Monsieurtobias]

What is your split buddy?

[@androthsatyr]

"Captain" I believe :D @@Ytdemerdatrocoumeunome

[@28copland]

Do you do cardio outside of bjj or use this for cardio, thanks

[@joewwright92]

5 minutes in and have subscribed already, just on the basis of how articulate you are. Everything you say is perfectly clear without being oversimplified - a rare skill.

[@pchiethegreat1]

This is the most detailed breakdown of BJJ in relation to weight training I’ve seen, and as someone who loves both, but is looking to prioritise BJJ but still lift weights, this lecture is everthing I need. Thank you, Dr. Mike!!!!!

[@Kirbylover489]

I cannot belive that this information is free. Thank you mike, this is outstanding!

[@dylanfirth1124]

First I used your advice on volume and accumulated some mass. I signed up for my first bjj tournament a few days ago and now I find this video. You are a prophet of human performance my friend.

[@hopefulbloom]

Lifting Exercises for BJJ (sports/athletes in general too): Back/Front Squats, Deficit DLs, SLDL, Pullups, Rows, Bench Presses, Overhead Presses, Pulls, Mid-Thigh Pulls, Weightlifting Derivatives, Hang Cleans, Push Presses\ In the 4-8 rep range.

[@baran_caykoyupgeliyom5509]

I have no BJJ/Wrestling or any kind of quality martial arts gym around but I have huge respect for people who lift primarily for athletic purposes or for their sport. I try my best to be functionally strong as possible with big compounds. I think this is the best way to train.

[@skywizard3319]

we need an update video on this topic

[@Staroy]

I do weights 4 times a week (upper/lower), BJJ 1-2 times a week, and Muay Thai 1-2 times a week. It's manageable but I can't drink much on weekends anymore.

[@Dave.Mustaine.Is.Genius]

Ye are probably doing way too much if yer martial art sessions are longer than 40 minutes. (Warm-ups and stretches exlucded)

[@LukeThomas]

I've been struggling with this for a while. This is SO helpful!

[@kevdunne386]

Luke Thomas Ay I love your work Luke, didn't know you'd be a fan of Mike!

[@LukeThomas]

Of course I am! He's one of the most reliable, smart voices in KZbin powerlifting.

[@Mattvallo]

LUKE THOMAS IN THE HOUSE! Love your work, keep it up! Thanks for recommending this video!

[@iiNeedSkins]

Been successful implementing these?

[@jholmes45]

Luke your MMA insights are phenomenal. Keep up the awesome work.

[@stevepace-first8617]

Having spent decades training weights, running, karate, I think this man's knowledge and delivery is superb.

[@whiskbiscuit7199]

When I initially started bjj I tried to also lift hard 5-6 days a week. I ended up getting injured twice in a 3 yr period, and with no health insurance had to really take a closer look at what I was doing as my own sc coach, pt, and nutritionist. Resources like this have helped me be able to do that and I hope to be back on the mats soon, thank you!

[@fencingrocks3]

This had all the answers to all the questions I've developed in the past few months since I added BJJ to my power lifting, and then some! Thanks Dr. Mike for sharing some of your great knowledge! Absolutely amazing stuff.

[@JohnSmith-cz3us]

Which of the paths did you end up choosing?

[@redearthpaul178]

I've been watching RP videos for a while and have only just came across this! I've trained BJJ for 12 years so this is gold for me.

[@samuelsmith6391]

Finally a video that applies good training principles to BJJ+lifting! Cant believe it took so long to find. So many other BJJ content makers are a bit weak when it comes to solid S&C principles especially when the dynamic nature of BJJ is considered. Thank you Mike for breaking it down comprehensively.

[@fabooshka]

As an MMA guy who's seen Mike in Greg "Do-Set" Doucette's videos, I'm excited to find out that Mike actually did Wrestling and now bjj

[@jon-umber]

This is such a helpful video. This kind of thing is constantly discussed in BJJ circles and nobody really seems to know what's best. 45:00 -- I've always tried to structure everything completely balanced until I watched this video and realized it was incorrect. Going to pass this around to some training partners -- Thanks!!

[@NecroCorvo]

This was a masterclass Mike. Thank you so much for this knowledge.

[@ryanhou162]

The one and only video on KZbin you need for certain groups of people

[@Papa91echo]

Best advice I’ve ever head on bjj and strength training.

[@Fromca]

The Bjj jugurnaut app does a beautiful job in managing everything Mike is talking about for you.

[@HenchPig]

For the athlete who wants to be the best possible and use lifting to assist, what frequency should the lifts be? For example could this work: Day 1 - Squat 3x5-10 Bench 3x5-10 Machine Laterals 3x5-10 DB Ext 3x5-10 Day 2 - Deadlift 2x5-10 BB Row 3x5-10 Lat Pull-Down 3x5-10 BB Curl 3x5-10 Day 3 - Squat 3x5-10 Press 3x5-10 Machine Laterals 3x5-10 Toes To Bar 3x5-10

[@everettengineers]

Great structure. Loved the lecture. As a powerlifter trying to get into MMA (ju-jitsu, BJJ, kickboxing, boxing, and muay thai), this is very helpful.

[@everettengineers]

Update, this video saved my life overall. Thanks Dr. Mike! Many months later and still going strong! Now doing a 5/3/1+ Beyond program with focus on some volume towards heavier weights to train lifting. I also deload every 4th week, as I do martial arts sometimes 4 times a day (anywhere from 1 to 2 hour sessions).

[@MikeJohnMentzer]

@@everettengineers How old are you mate?

[@CoachKyleWinter]

Your ability to articulate an idea is unparalleled. Thank you for your wisdom.

[@ReubyTKD]

looking forward to this, wish to come back to competing in taekwondo after injury meanwhile keep lifting witch a picked up in my off time and started loving.. couldn't get a better guy to cover this topic then mike, hes the man:)

[@jameshawkins2208]

I’ve been looking (not very hard apparently!) for this exact kind of video/information for ages! Absolutely brilliant. A must watch in my opinion. Always wanted to get into martial arts properly whilst maintaining my heavy weight training/powerlifting but could not find anything this comprehensive, all in one place and this easy to follow. How to implement other activities without really taxing my CNS (which is what happened several times I tried winging it on my own). I think could also use this video to help program other things than bjj/MMA too. Good for any sports inclined person. Thank you for this great vid!

[@jurandspychow3766]

I remember watching this video when it was released and I subbed. Now for some reason it is in my watch again section and the guy is a youtube monster ! Congrats !

[@HenchPig]

I needed this! Joe Rogan needs you on his podcast!!!

[@ryanpatterson3900]

Fantastic video and a great blast from the past seeing Dr. Mike 4 years ago.

[@like2ROLL]

It's like Ryan hall's buff brother. Great info!

[@jholmes45]

LOL the blinking means you're a genius.

[@ANF6000]

Blinky McAmericanaFromTopSidecontrol

[@dadaci]

awwwwwsome video dude! really appreciate it.. im a life long meathead just getting into BJJ and i suck ass at it.. this will help a lot .. thanks!

[@tfils-aime4453]

Hands down one of the best videos I’ve ever watched on KZbin. Thank you

[@sirvincent8175]

I don't do BJJ I do football and weightlifting. However, applying those tips has been really helpful for balancing the two. Thanks a lot!

[@chanceicles]

This channel is such a gold mine

[@koopsjunta]

“I don’t have ego iss… I have a TON of ego issues!!!” 😂😂😂 Many thanks Dr Mike. A great presentation and best of all, specific and valid.✊🏻

[@paulhaulbrook1681]

This was an amazing video and very much reasonated with what I'm going through balancing weight training and jiu-jitsu. Right on point!!! Thank you Dr. Mike for such great content!

[@beatekolzer2508]

As woman in BJJ, strength training is essential to keep up with you privileged testosterasses ;-) - and balancing both is damn difficlt especially if you have to work a regular job inbetween. "Technique is everything"aside...strenghts really DOES matter! Dr. Mike, your content is so inspiring and helpful! Thanks a lot!

[@daynalatham925]

Really can't emphasise how damn helpful this has been for me

[@Paul-Weston]

At last a video about BJJ and bodybuilding. All the other videos are bodybuilder Vs BJJ, i don't feel intimidated by people with large muscles, so why would I be interested in a video proving someone trained in BJJ can beat someone not trained in BJJ. Thanks for an informative video, subscribed.

[@mwaurakirore6115]

Brilliant blue print Dr Mike! started Judo at 51 am 53 now and have been lifting since I was in my early 20's have incorporated this into my weekly training hit 3 whole body weight training sessions every other day (AM) combined with 2-3 judo sessions (PM) seemed counter intuitive to train both on the same day but once my body adapted (brutal at first) have more time to rest and recover (4 days) which I feel is pretty good at my age since judo really messes you up especially in the beginning.

[@futbol1972]

How is that schedulle working out for you so far? Do you modify your lifting on days you lift or you just lift normally like u used to before u started judo?. Iam 50 and started bjj 3x aweek and wanna do fullbody lifting workouts 3x a week. I been working out since my 20s too.

[@mwaurakirore6115]

@@futbol1972 The schedule has been great so far; depending on my other commitments, I alternate between training two -a days -weights in the morning and judo in the evening 3 days a week or option two when work gets crazy ill train weights Monday, Wednesday, Friday. Judo Tuesday, Thursday, and Saturday when I can make it. Like everything else, in the beginning, the weights I could handle in the gym took a nose dive because of the added stress and recovery requirements, but I found keeping the program simple. I train using the 5x5 framework, and as you get used to the program, you can experiment with different rep ranges. The key is to start gradually, and over time, your body adapts provided you compensate with extra calories and enough sleep (I found this out the hard way when I first started; I wasn't eating enough and getting enough sleep, so my weight dropped pretty fast now that I've remedied that issue I've actually started gaining weight on this program. Hope that helps

[@futbol1972]

@@mwaurakirore6115 thank u for yr great advice. Yea iam thinking of doing bjj M,W and F at 6am then the same day at 7pm do full body lifting workouts..I tought the 5x5 was to lift heavy? People been telling me I gotta change the way I lift now rhat I started doing jujitsu. I just bought a titan selectorized lat pull down machine and a functional trainer and now I feel I don't need these machines anymore:(

[@mwaurakirore6115]

@@futbol1972 Check out Bill starrs 5x5 training routine that he used for football players and then ammend accordingly. The key is to experiment and find out what sets and reps work for you based on your current goals,condition, your level of fitness, ability to recover etc this is just what works for me:)

[@BadgerBJJ]

I’ve been a black belt for 9 years. My routine was a 5/3/1 style workout 3X per week (usually Tues, Thurs, Sat). Gi BJJ 3x per week (Mon,Wed, Fri). Friday was a double day BJJ in the morning, and MMA from 6-8 at night. Saturday nothing. Sunday was a comp team training, open mat, drills, or sometimes just floor exercises depending how my body felt.

[@kyledmello6356]

As a smaller 30 year old blue belt who likes to lift and has a few injuries in the past with other sports, the sloth game is my favorite game for other people in my weight class

[@showmethefacts4061]

Thanks for the time and energy in the video. I tend to rewatch this here and again it helps a lot.

[@earlj.d.6285]

28:23 “I’ve been pretty well mauled by jacked up white belts. If I wanted to turn up my strength , I would’ve blown them into pieces” 💯💯💯

[@Jhosiah]

Been searching for this exact video. What an amazing resource!! Thank you so much!

[@NicoleDeanna]

This was a great video. I've been training for 14 years, I follow this pretty closely except for lifting after BJJ because of my schedule. I've gotten used to it, but it's definitely affected my ability to lift heavier, but I'm still making gains.

[@drumdad1242]

Man, thanks so much for putting all this great info together!

[@CMDD88]

A hinged Variant of Dr. Mike in an alternative timeline.

[@nickframe11]

Thanks for the insights! As a purple belt under Professor Caio Terra, gotta say your points are valid but shoot, rolling with him sure makes you feel like he's 225 lbs due to his commitment to technique.... Technique Conquers All! :)

[@oosik411]

A video with top lifts that cross over with BJJ in line with your BJJ Fanatics content would be great.

[@carlosmartin429]

really good advice here, im a white belt but so much of this makes sense!!! especially the injury adverse part

[@cristophermendoza7675]

Thank you so much for this. Been doing weightlifting lifting for a year and just started BJJ. I’ve been wondering this for the longest time

[@gregorykoch8467]

Wow just recently found Dr mikes content and it is a goldmine of info thanks mike

[@billking8843]

I tried to do jiu jitsu despite having hyperextending joints. Quit lifting so I would be able to recover better between jiu jitsu sessions, Still didn't recover adequately so had to quit jiu jitsu. Wasn't smart enough to get back to the weights. 25 years later I am back to the weights. If only I had never stopped. Some 95 pound weakling guys HUGELY benefit from lifting and I was one of them. My advice to just about anyone is to have lifting as a priority.

[@kyles7686]

This is the exact video I was looking for!

[@amarjoshi5917]

Watching in 2024! Thanks for all the great info

[@codykelly4734]

Been looking for a video on these for months. GOLD

[@Kayeinel]

I've been training tkd for years and recently decided to get stronger at certain lifts. what like explains for that person is what I do, focus on technique and avoid the high-intensity classes even though the master doesn't like that. most times I don't even go to class cuz the master expects us to go balls to the wall every class, but I lift 3-4x/week

[@freshprinz8996]

Great video. Today I will be back on the mat after I got a tendonitis that threw me off my training schedule. I overdid it after practicing/lifting irregularly while having shift jobs and now that I have a desk job with regulated times I thought I can compensate for the loss, didn't hurt myself to serious but I got conscious about getting older and how mobility is affected by inactivity hehe.

[@Section8dc]

Absolutely amazing breakdown, Ive been wanting to get into doing martial arts for years as a bodybuilder and when I saw Dr. Mike do it I was like "its possible to do both??" Lol, this video helped me so much thank you!

[@andrewd649]

Nowadays it’s whoever makes the catchiest sht. This though. Gold

[@Kayeinel]

I feel better about my decisions to substitue hard TaeKwonDo training for lighter, technique-oriented training while pursuing strength. Thanks for this video Dr.

[@ezekielkaye9020]

Super helpful, thank you. I do mma but most of my training is centered around grappling so this helps a ton.

[@chelseaxlaurenxbetch]

THANK YOU. I’m only able to attend my BJJ classes 2-3x a week due to work schedule and wanted to supplement my training on my work days with my own lifting equipment. This was exactly what I was looking for!

[@xaviusbroussard6703]

BJJ (sport) focused 57:57

[@alexc4059]

great topic, ive been searching for a video like this from Mike for a while now! so glad I stumbled across this.

[@KVONTUBE]

Best information I've ever found on bjj and lifting

[@ns81]

This is great but would be better if renato laranja delivered itch

[@faisalalotaibi6376]

Nathaniel Smith I see that youre a man of culture

[@Jake-mj6mc]

27 time world champion

[@ordinarypablo]

Here is how I have my week arranged M: bjj no gi T: morning lower body dynamic effort+supplemental+accessorials Evening bjj Gi W: morning upper body dynamic effort+sup+ass evening bjj no gi T: rest day F: Max effort lower body+supplemental(volume)+ass S: No gi bjj S: Max effort upper body+sup+ass 4 days bjj and 4 days weights following conjugate method

[@jholmes45]

Doing dumb shit = lifting 6 days a week with 8 BJJ sessions/wk, all of them as hard as possible (at 37, because stupid has no age limit). Then when your elbows hurt so bad they wake you up at night, and you can't even do cable extensions with 10 lb, not stopping anything. I got a torn tricep tendon and 6 months of missed training as a reward. Thanks for the info Mike. Wish I'd seen it 6 months ago.

[@TheEtoneKapone]

This video is amazing, the breakdown is insane.

[@mrhorselegs616]

Would you mind doing one for boxing? My God this man is gold

[@harry6471]

This is GOLD, amazing info and insight thanks so much Dr. Mike!

[@PioneerPauly]

This was super helpful. I compete in Judo and am also trying to pack on weight (without injury).. Can't be great at both 😢

[@brendonlay8382]

Amazing resources, thanks for the time you put into making this

[@ozgurozturk4067]

Great video just getting back into juijitsu after years . Finding the soreness from my regular push pull legs split exhausting

[@sirmir7897]

I needed this video. Just stared bjj at 19. Been weight training for 2 years. Before that I boxed for 4 years and kick boxed for 5. Never had to balance sport and weight lifting but I went to be jacked and get good at bjj.

[@williambreeze2659]

One hell of a breakdown! I'm going to use this same concept for other sports 💪🏿.

[@lukulelesu]

Thanks for such a good vid without BS. I will pick up your books.

[@Gr0und3dFlygon]

This video is absolute gold

[@tunaman2200]

Been looking for something like this. Thank you soooo much! This is very helpful!!

[@ChocolateMilkCultLeader]

A purple belt is insanely strong. Damnn

[@MethodicalGaming]

Any thoughts on revisiting this topic?

[@Vercingetorix.Fantasia]

I been having a hard time continuing to train 4-5 days a week, which i was prior to bjj. Im now doin bjj 4 to 5 days a week . Its very hard to do both in the same day. Right now i need to drop 40 to 60 lbs and nothing is better than bjj. I injured my wrist almost immediately and have been training both with a brace since. I appreciate mike and had no idea hes been on the matt This long. Hes got to be a brown belt by now?

[@joshuawhittick4496]

8am weights done, 6pm jiu jitsu later, lets goooo 💪🏼

[@omartaher2974]

Thank you so much for this!!! Exactly what I was looking for.

[@jasonkatada1583]

Really good video for both. Good guidelines and just need to implement what works best for you and how you feel. 🤙

[@zebady999]

I'm happy I found this guy

[@joreilly]

Excellent video, great information and eloquently delivered. Much appreciated!

[@psyched3lic347]

Yes. I have tried lifting weights after BJJ and it sucks. Thanks for your video. Ive been looking for good details. 🙂

[@davidinawe791]

You are a gift dude. I love this channel