How To ACTUALLY Get Strong For BJJ (Brazilian Jiu Jitsu)

Рет қаралды 20,388

Күн бұрын

Are isometric exercises the best method of strength training for Brazilian Jiu Jitsu? ‪@GarageStrength‬ Coach Dane Miller breaks down essential exercises that will improve your performance on the mat.
Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 💪
👉 www.peakstrength.app/?...
Powerlastic Strength Bands
👉 www.garagestrength.com/collec...
Pick Up High Quality Barbells and Lifting Equipment from ZKC 🥇
👉 shareasale.com/r.cfm?b=219958...
#garagestrength #speed #strength
Become A Channel Member and Get EXCLUSIVE Livestreams each week!
👉 / @garagestrength
Subscribe to Peak Strength KZbin Channel @Peak Strength
👉 / peakstrengthapp
LISTEN TO OUR PODCAST 🎙🏆🎙 @GarageStrengthPodcast
👉 / garagestrengthpodcast
👉 feeds.megaphone.fm/HUM1295049334
Join Our SubReddit and Discord
👉 / garagestrength
👉 / discord
0:00 You Need To Try This!
0:48 BJJ Strength Exercise #1
2:05 BJJ Strength Exercise #2
3:32 BJJ Strength Complex
6:51 BJJ Strength Exercise #4
9:08 BJJ Strength Exercise #5
11:25 BJJ Strength Exercise #6

Пікірлер: 57

@GarageStrength Жыл бұрын

@JabarisFitnessChannel Жыл бұрын

Nice Video!! How do you put your pin comment here before the video is published? I almost have 1k subscribers thanks for the tips you've given me to grow a channel!!

@simeonspasov3732 Жыл бұрын

Hello, I'm a boxer and I want to increase my strength without gaining muscle mass. What should be my training and training split to do it.

@viktorottosson3108 Жыл бұрын

Those were some nice new points for me! I liked that you talked about principles to incorporate into my weight training instead of just giving a big list of random exercises. As a BJJ guy I watch a lot of your videos on wrestling (and they help I think) but it's really nice to see you do some more videos on BJJ. Thanks!

@drip369 Жыл бұрын

Zercher everything

@FitFighter15 Жыл бұрын

Agree

@officiallolbg 4 ай бұрын

YES BRAHH💪🏽💪🏽💪🏽

@tehletkhan3511 4 ай бұрын

100%

@sincityinfinity6255 4 ай бұрын

In your opinion is the zercher better than the power clean?

@IAmRyanGosling918 4 ай бұрын

@@sincityinfinity6255neither is better than the other, power cleans are better for explosiveness and zerchers are better for absolute strength

@ricksanchezrosallini3482 Жыл бұрын

Excellent video!!! Osss looking lean🤙🏽💪🏽

@kevinorr6880 Жыл бұрын

Good vid. As a 58 yo jitz practitioner, I need everything I can get to help. YOU are making quite a transition yourself. Good job.

@gingerbauch 5 ай бұрын

Waau,amazing video! Bro 🔥🔥😊

@oggsmash9989 2 ай бұрын

For Dane I think these exercises make sense (he has a HUGE base in strength and athletic ability). For the average BJJ guy I would say they need the big lifts (Squat, Bench, Press, DL, Power clean) to build their base of strength. Most BJJ guys have a looong time removed from sports or no real contact sports history. Treating them like HS freshmen in the weight room training for a contact sport is the best medicine they will get. Frequency is an issue and I think if you are rolling 3x a week about 2 days a week of strength training is all you are going to get. Disagree about worrying too much about being specific to BJJ for the massive majority of people training, most completely lack a base of physical competence and building baseline strength is step 1.

@_pd_7059 2 ай бұрын

fire workout for bjj. TY

@babouras123 10 ай бұрын

Well, I just subbed this channel. :).

@robertnoriega1388 Жыл бұрын

Gold 👊😎

@torimodosu6589 Жыл бұрын

Can you make a video for mauy thai/kick boxing please.

@einfachBoris 7 күн бұрын

Training Plan for BJJ: Increasing Strength and Explosiveness Monday: Upper Body Single-Arm Dumbbell Press with Garage Grips 5 sets of 7-12 reps per arm 40 seconds rest between sets Explosive Push-Ups 5 sets of 5-7 reps 40 seconds rest between sets Tuesday: Core and Grip Strength Pull-Ups with Isometric Hold 4-6 sets of 3 reps Hold the top position for 5 seconds, followed by a slow eccentric movement 2 minutes rest between sets Grip Strength Training (various grips) 4 sets of 10-second holds per grip type 1 minute rest between sets Wednesday: Rest Day or Light Cardio Thursday: Legs and Explosiveness Isometric Squats (with 50% of max weight) 3 sets of 7-second holds in various positions 1 minute rest between sets Contrast Method (Knee Jumps and Hurdle Jumps) 5 sets of 3 knee jumps followed by 2-3 hurdle jumps 1 minute rest between sets Friday: Long Isometric Holds and Mental Strength Long Duration Lunge Hold (5-minute hold) 3 sets (5-minute hold each) 2 minutes rest between sets Home Training with Resistance Bands 3 sets of 10-second holds, followed by a curl 1 minute rest between sets Saturday: Overall Development and Mobility Isometric Holds (various positions) 4 sets of 5 minutes in different positions (e.g., dip bar, chairs) 2 minutes rest between sets Explosive Leg Training (Knee Jumps and Hurdle Jumps) 5 sets of 3 knee jumps followed by 2-3 hurdle jumps 1 minute rest between sets Sunday: Rest Day or Light Cardio Notes: Nutrition: Maintain a balanced diet with adequate protein to support recovery and muscle growth. Hydration: Drink enough water before, during, and after training. Recovery: Ensure sufficient sleep and recovery to avoid overtraining. Equipment: Garage Grips Dumbbells Pull-Up Bar Resistance Bands Hurdles for jumping exercises Use this plan to improve your strength and explosiveness in BJJ and enhance your overall performance on the mat. ... could this work?

@maniek808 Жыл бұрын

This pull ups are hard core ❤

@joeyhodge5040 Жыл бұрын

I like the towel grip

@ammarahmad5421 8 ай бұрын

how to become explosive fast and strong in shooting takedowns please make us a video about it

@heatcliff6984 4 ай бұрын

Can you do a video for best strengh exercises for Judo please ?

@xaviertan2006 Жыл бұрын

please do one for boxing

@demeitres100million9 Жыл бұрын

I love squats!!! 8 partial reps at the bottom range, then explode with 8 Full reps… leg day everyday.

@donovan.t1991 Жыл бұрын

🔥

@gurdiyasarai2235 Жыл бұрын

Please make a taekwondo gym exercises video

@axe011 Жыл бұрын

That brain pic got me 😂

@mattb4251 Жыл бұрын

You keep talking about strength but most of these really seem to stress muscular endurance. I've also seen that training explosive strength is best trained without being in a fatigued state. Yeah, i get it that its #sportspecific but im not convinced it's actually better.

@oggsmash9989 2 ай бұрын

It is not better. It is better to build a big base in general strength and while you are training your BJJ the transition to functional will occur. I think this sort of training is better for Dane himself as he is already massively strong so he can use the specificity. I do not think for the average BJJ dude this is the way to go. Need a baseline of physical competence first.

@Jadi4life23 Жыл бұрын

I will be Swoole out before I tapp out🏆

@eddiehauser6661 3 ай бұрын

Idk why bjj guys would be skeptical about lifting, if they look at the top bjj guys like Gordon Ryan, they are freakin jacked!

@hodgsoncatalin3243 Жыл бұрын

Sir, I think your white T-shirt with Spartan logo is way better than ... the black one! One really good video for martial arts practitioners ! Thank you ..

@DannyDerringer 11 ай бұрын

Dude that's MF Doom.

@MegaUlysses1234 Жыл бұрын

Where is Professor Brooks?

@delpierro213 11 ай бұрын

Kettlebells..

@prestonjarrett Жыл бұрын

Came for the BJJ. Stayed for MF DOOM

@hanzflackshnack1158 Жыл бұрын

I thought of something in the gym… and nobody could break it… If I see a moment where I can push and I grab both hands on your throat then trip and raise my hips in full mount… you’re dead maybe small joint manipulation but if I have both hands on your throat in full mount it’s pretty much over

@dillonwolcott7655 9 ай бұрын

Two hand front attacks to the throat are banned in a lot of comps

@hanzflackshnack1158 9 ай бұрын

@@dillonwolcott7655 True. I meant in a real scenario where you’re concerned for your life. I actually tested this with my cousin who is (was) a national champion wrestler and the problem is (was) as soon as I raise my hips to put my weight into the choke, I no longer have control of the position. If I keep my hips down, he was easily able to break the choke so… Really not that effective to begin with

@dillonwolcott7655 9 ай бұрын

@@hanzflackshnack1158 split the legs and force him to his side, then use two hands on the throat

@hanzflackshnack1158 9 ай бұрын

@@dillonwolcott7655 Damn, good call. He’s better than me he’ll slip it one way or another but it’ll be fun to try. Appreciated

@dillonwolcott7655 9 ай бұрын

@@hanzflackshnack1158 if they can't get their feet to the floor together, there's basically no shot of them getting up, especially if you're choking them