Exercise Selection for BJJ | JTSstrength.com

Which exercises will help improve your BJJ game the most?
Try the JuggernautBJJ App for 1 week FREE: www.juggernautbjj.app/
Learn more at: www.jtsstrength.com/

[@Blacktorch27]

1) *Squat* (safety/front/Bulgarian) 2) *Hip hinge* (trap-bar deadlifts/hip thrusts) 3) *Pushing* (bench press/z press) 4) *Pulling* (barbell & unilateral dumbell row) 5) *Twisting* (barbell Russian twist/twisting med ball smash) 6) *Carrying* (single arm farmers carry/sandbag carry/single arm kettle bell front rack carry)

[@johnyoucantseena7484]

Can I split 1-2/3-4/5-6 into a Leg/Push-Pull/Rotation-Carry 3 days a week routine ?

[@NaturalHypertrophy]

The BJJ + lifting combo is only going to get more popular in the upcoming years. It's the perfect mix of activities.

[@pike815]

It's not, try table tennis and competitive hot dog eating

[@cslife6666]

Lifting is goat with anything, lifting with life is the best combo

[@NaturalHypertrophy]

@@pike815 I kept hitting the ball with the dog

[@jeanshawn]

Cs Life bdb. Bc vb B c Bc B F Ff

[@waaagh3203]

BJJ is catching on to why wrestlers partake in intense strength and conditioning programs.

[@hafidmaradi7454]

03:50 Just in case

[@deusvult5115]

Love these dynamic type of lifts combo'd with bjj. Kicks your ass all week long and they both compliment each other so well.

[@Koalajitsu]

I train at Gracie Barra in SoCal so it's really nice seeing all these GB guys. Specially Otavio. Got the privilege of going to a seminar at his HB school with Victor Estima

[@Sunsetsamuraii]

great vudei ! ive been looking for something like this for a while. usually the exercises overlap too much but this is perfect segmentation. also: the length of the video was much better this time compared to the older videos which is a huge plus. u go over detail as necessary amd not too much (some older videos were kinda long) thanks again !

[@obeideldick4664]

Very happy to find this channel. I'm someone who enjoys weightlifting and am about to get into BJJ so this is a goldmine!

[@nickg8998]

Awesome video. Super helpful for great first principles building a program.

[@hosscrafting1628]

Sweet. Finally a legit excuse to buy a trap and safety bar. Thanks Chad!

[@pchiethegreat1]

Joel Seedman would have an aneurysm watching this, seeing how simple, straightforward and EFFECTIVE these exercises are. 🤣 Good job, JTS! Love your content!

[@marcelomiller8283]

Beautiful, thank you so much for the excercises and the detailed, clear explanations :)

[@JuggernautTrainingSystems]

You're so welcome!

[@user-wd2pn1hm6o]

2:04 my man block pulling in the Dave ricks lol love it

[@malkavian6275]

great video, thank you!

[@tygerskull]

Chad is the only guy I've heard recommend using a Swiss/Football Bar for a Board Press. It's a belt-and-braces approach that allows one to press heavy weight while keeping one's shoulders safe. I've made it a regular part of my training. Thank you, Juggernaut Training Systems.

[@hunterholistichealth]

Thank you for sharing this.

[@phobowl]

Really great info. Thank you. I think this is a great formula for overall health and longevity also

[@CruentusCruor]

Thank you for the consistent quality content ^_^ cheers!

[@JuggernautTrainingSystems]

Glad you enjoy it!

[@SR-fd7mw]

As usual nicely explained by Chad. It is worth to watch JTS

[@altughcf2034]

appreciate you man

[@ADDLOOPS1]

Wow! You sir are absolutely a saint! 🤘🏼

[@ehsanjudo]

Thank coach, Awesome

[@coryvillarreal1542]

Really enjoyed this video. Is there a striking version?

[@NLnaruto]

Very nice! Is was making my own gym schedule and it included all of these november patterns so its nice to see its actually a good overall plan. Im preparing to start bjj

[@mrsteam5515]

This is probably the best strength video I watched for bjj. Awesome, I'm going to start doing some of these.

[@JuggernautTrainingSystems]

Glad you liked it

[@vonmarieoliva2093]

Oh my goooosh I needed this video so much

[@RAMtrails]

I lol'd hard at 6:00 "also known as the Bulgarian split squat, also, but, Bulgarian lifters never really did that exercise"

[@metalrocks999]

My favorites are the deadlift and push press.

[@dennisnordlund902]

Clean and push press is my favorites, combining them are truly awesome, you feel like a beast doing ’em.

[@vukasinigic7949]

Chat vs Mike Israetel rolling footage would be awesome :D

[@theenduropest]

great info!

[@JuggernautTrainingSystems]

Glad it was helpful!

[@mattferny9390]

I like the zercher squat for jiu jitsu as it can be more specific to double leg, high crutch single etc

[@cslife6666]

Don't fall for this, choose the best exercice to increase your leg strength and do the sport to learn the movement.

[@buckobucko3938]

Cs Life Specificity of training is real and the sports skill should always be performed, but choosing exercises that have greater transfer of strength is very important. You can gain 1000lbs on the rack pull and never get better at BJJ.

[@twinsunpredator7998]

i have start the Iron wolf Burpee program for about 3 month now My conditioning went to the roof, i don't get tired when i roll at the gym.

[@user-kf5cr1kf2w]

I would add direct strengthening of the rotator cuff...

[@robertcarter7690]

I've written a 3 day program plz let me know if I can make any improvements: A Squat 3X5 OHP 3X5 Bench press 3X5 DB row 5 > skullcrusher 10X3 Carry > lateral raise 12 Atlas swing 10 > facepull 12 X 3 jump 3 > chin up/curl 10 X 5 B Deadlift 1X5 Bench press 3X5 Pull up 5 > press up X3 BB russian twist3/12(alternate) > rope hang/pull X 3 Split squat 12 > skullcrusher 10 X 3 Medball slam 3/12 (alternate) > calf raise 12 X 3 Curl 10 > lateral raise 10 X 3 C Squat 3X5 Bench press 3X5 OHP 3X5 DB row 5 > Curl 10X RDL 8 > pull up > lateral raise 12 X 3 Carry > jump 8 X 3 Face pull 10 > calf raise 12 X 3

[@AnabolicFarmer]

5:58 Killer sailor shoes man!

[@anonperson3972]

I fucking love hip thrusts. Deadlifts wreck my back but hip thrusts are great, built so much more glute strength since I started training them.

[@The4321kp]

zercher deadlifts and pistol squats

[@quantrilion]

Amazing video thanks for all that detailed information! Would you suggest hip thrusts instead of RDLs as an extra exercise besides trap-bar deadlifts for the hip hinge movement training? I'd also be interested to hear your thoughts on incorporating rack pulls as well

[@muhammadalifaruqi1928]

Awesome stuff. What is your opinion on proper powerlifting style bench press for upper body push?

[@xkidmidnightx]

What about heavy sled push and pull. Those have been the best things for me to train the legs instead doing a lot of squats (which I still do but at a lighter load)

[@JuggernautTrainingSystems]

xkidmidnightx can definitely be useful.

[@clarkyow1418]

Chad is the man!

[@danaswilkas1056]

Could you make simular content with boxing?

[@jamessandford9398]

Would you say kettle bell swings are too risky if you've ever had lower back problems, or is it a case of very steady increase in weight?

[@fernandotardioli9263]

Show 💪

[@DJ_Osiris]

I need to add more twisting. Rotation is foundational for so many sports, but bodybuilding/powerlifting doesn't incorporate it usually.

[@konstantinsvirin9862]

🎯 Key Takeaways for quick navigation: 04:29 🏋️ *Movement Categories: Focus on six movement categories for BJJ improvement - squat, hip hinge, press,upper body pull, twisting, and carrying.* 05:53 🏋️ *Squat Variation: Consider safety squat bar, front squat, or belt squat for jiu-jitsu athletes to minimize stress on shoulders and back.* 07:43 🏋️ *Hip Hinge Options: Prefer trap bar deadlift over conventional deadlift for ease of learning; barbell hip thrusts are valuable for glutes and hamstrings.* 08:54 🏋️ *Smart Upper Body Pressing: Choose neutral grip bar for bench press or opt for Swiss bar; consider dumbbell zee press for stability and mobility.* 10:19 🏋️ *Importance of Upper Body Pulling: Emphasize bent over barbell rows, single-arm dumbbell rows, and mixed grip pull-ups for building strength in jiu-jitsu.* 11:59 🏋️ *Twisting Exercises: Incorporate barbell Russian twists, med ball twisting slams, and med ball rotational rebounds for rotational power.* 13:21 🏋️ *Carrying Patterns: Utilize single-arm farmers walk, keg or sandbag front carries, and kettlebell front rack walks to develop grip strength, stability, and overall strength.* Made with HARPA AI

[@NaturalBornWinner-]

Zercher squats will be a good choice for combat athletes, also i've found that sandbag turkish get ups are a good exercise aswell.

[@gokuryu]

TGU! That's onea he forgot. I'll do some today.

[@tjrugbymuscle]

I think this comment misses the point of the video. I like zerchers though

[@NaturalBornWinner-]

@@gokuryu Yea the sandbag get ups are more functional for grappling, it's similar to holding onto a human, the dumbell version sucks really. Have fun with your get ups bro!

[@NaturalBornWinner-]

@@tjrugbymuscle Well i was just giving my 2 cents worth on a few exercises that actually have real straight carry over to combat. Having more barbell strength isn't always going to help to win a fight, deads, squats, bench etc are good, but zerchers work the body differently, i use sandbags aswell as thick bar for zerchers, sandbags are more similar to holding a human, sandbag get ups are superior to the dumbell version which is performed holding it overhead, in my experience, just doing sandbag everything training has the best carry over to combat.

[@tjrugbymuscle]

@@NaturalBornWinner- It depends...

[@t-bone7988]

Great video! what about number of reps and sets for each exercise? Also would more weight less reps, or less weight more reps compliment a bjj player better? or the opposite? I guess it ties in with personal goals too

[@ryanrogers8211]

Periodize your training over time.

[@kevinboueri1051]

Heyy, how about a zercher squat?

[@fourleaf3797]

Hit us with that mike israetel “ there isn’t or it depends “ lol

[@jamesb6224]

Great video! Thank you. I would just like to know how many reps and sets would be best for these exercises?

[@urgamecshk]

4 sets of 8-12. You want endurance and time under tension

[@Whiskydanger]

Except when you want to be maximally explosive. Then its more like 1-3. Some for a few is probably the least dumb answer. Dont listen to any absolute answers to this question

[@thomasmartin560]

Thanks Chad! Would you say that these exercises would also be optimal for mma competitors as well?

[@JuggernautTrainingSystems]

Thomas Martin the movement categories, yes.

[@dannyyy97]

How many reps and sets should we do

[@dude157]

towel pull ups are good, if you can do 10 reps add weight.

[@fightclub9677]

Sets and reps??

[@gramozmorina5829]

Hi coach, how many sets and reps do you recommend these exercises And how many times a week do you recommend And also, thanks for the good content! You’ve got yourself a new subscriber from Sweden

[@ElloAsty]

Any popular GENERAL strength program by a credible coach. CWS has Juggernaut Method. There's also the "5/3/1 Forever" book by Jim Wendler.

[@Yupppi]

Is deadlift a good choice for judoka where you actually do have to sometimes lift a whole human? Is snatch good on the other hand because you need quite a powerful and fast movement to get under the bar which in turn should be synergistic with many hip and arm throws? Assuming your technique is good enough. I've been thinking something like this for judo: box jumps/depth jumps, full clean, snatch, back squat, bench press, deadlift, pullups, seal rows, heavy single arm dumbbell rows with high athleticism (body english), bulgarian split squats and some unilateral deadlift type exercise to address the emphasized natural tendencies to be one-sided. Not necessarily all at once but for example rotating over the training blocks. Emphasis on the pulling movements because a lot of on feet action is pulling or resisting pulling, often times slightly leaning forward too putting more demands on the back musculature. Seal row over bent row to put less position caused demands and fatigue on it and allow expressing perhaps more strength from the back. Outside gym something like hanging from the gi and running stairs, doing the ladder step thing with rope ladder on the ground. Perhaps some individual based physiotherapical choices like maybe shoulder control exercises, hip stability exercises. I feel like the free weight exercises like barbell back squats etc would be most "sport specific" choices for judo even though they're somewhat fatiguing compared to isolation exercises, because the movements have built-in demand for the whole chain to work as one and output the maximal strength, which is what you'd probably want for judo. Maybe something like medicine ball throws from the side for that powerful core rotation?

[@DtsoyKilla]

So should I perform this exercises in 1 session? Thanks

[@marciogledson8978]

Todos esses exercícios faz no treino só?

[@model84]

what about military press/lateral dumbell raises or some variation for shoulder strength?

[@ryanrogers8211]

Yes do those instead of bench pressing for a while

[@bartomiejmierzejewski2999]

What is your opinion about strenghtening hip flexors for special BJJ strenght? For example via heavy weighted situps . Could it be beneficial to develop strenght needed to get your oponent down to the floor from standing? Or is it underestimated and you are strong enough in this area from special BJJ training... Thank you in advance.

[@JuggernautTrainingSystems]

Is having strong hip flexors helpful, for sure but I don't think for the reason you're proposing really.

[@bartomiejmierzejewski2999]

I am not really familiar with BJJ, that's something I heard Carlo Buzzichelli said he practices with his BJJ athletes. The reason is my guess. I wonder what is your opinion about focusing on strenghtening hip flexors, but you did not mention hip flexor specific exercise in exercise selection so i think i have my answer ;)

[@Spennydotb]

Would you be able to provide some information on exercises suited to rock climbing?

[@matijaljubenovic1453]

Check out Magnus Midtbo.

[@urgamecshk]

Just do L sits and pull ups

[@knyghtkrawlr]

Would you consider a leg press a good option for a squat based movement or do you prefer the free weight motion?

[@JuggernautTrainingSystems]

Leg press is fine, because the sport doesn't require barbell squatting, all you really need is strength stimulus to the legs.

[@robertcarter7690]

The stability and core and balance and carryover to other leg exercises from squat it great so I think squat is worth it. The strength is still the main reason for a heavy knee flexion though, and you still get strong from leg press

[@DJBiermann]

TLDW... Six Best Exercises for BJJ = Six Best Movement Categories for BJJ > Squatting (lower body press) > Hip hinge/extension > Upper body Push/Press > Upper body Pull > Twisting motion > Carrying exercise

[@paulatreides1747]

for hip hinge, how do you feel about alternating kettlebell swing?

[@JuggernautTrainingSystems]

It’s fine

[@greatamericansongboo]

At 7:39 That trap bar dead lift looks like squats.

[@harderheart]

12:45 HULK...... SMAAAAASH 👀

[@Dontex_r]

I feel benching creates tightness

[@shew4480]

So do you not really recommend a typical standing barbell overhead press over the dumbbell Z press?

[@JuggernautTrainingSystems]

For lots of BJJ guys, standing overhead press is gonna be too rough on the shoulder joints, while also adding a lot of low back fatigue.

[@shew4480]

@@JuggernautTrainingSystems Thanks a lot for the reply!

[@rsg833]

🔥🔥🔥

[@Mynameisnotbilbo]

Would you say your AI BJJ strength and conditioning is at all suitable for other martial arts, say wrestling or a striking sport like muay thai?

[@JuggernautTrainingSystems]

grappling based, very applicable. Standing stuff, it won't be bad but wouldn't be ideal.

[@Mynameisnotbilbo]

@@JuggernautTrainingSystems alright cheers

[@sangyedorje3564]

For Muay Thai s&c using scientific methods, check out Don Heatrick.

[@gambarusso]

How do you implement neck training? Great content!

[@JuggernautTrainingSystems]

I do tempo circuits on my off days, typically 30 minutes of biking interspersed with abs and neck. I use the Iron Neck.

[@pranakhan]

IKR?! You could pop a joint trying for an RNC on this guy

[@thedananti]

can also do neck bridges, headstands and variations thereof. no equipment required except for a mat of some sort

[@gambarusso]

@@thedananti They're awesome, but the problem I see with such exercises is the difficulty to assess progress.

[@pranakhan]

@@gambarusso My understanding is that "less is more" is the modality in relation to neck conditioning. If you have access to a sport masseuse or a chairo, you can get away with more. Otherwise you have to be mindful of spinal compression.

[@strahinja95]

What do you think about the turkish get up for bjj?

[@JuggernautTrainingSystems]

It's a fine accessory but can't be loaded heavy enough or done explosively enough to be a great primary exercise.

[@MrTeodick]

Training to failure should be a concern? Even using lighter weights and slow cadence?

[@omardiangeloarteaga4875]

Every once in a while and knowing you Don't have a very hard training day the next day

[@derbistheeternal2947]

Anyone know any alternatives for a twisting exercise? Perhaps a body weight exercise?

[@smallworldlifters]

Derbis the Eternal hanging rotations on the pull-up bar? Bicycle Sit-ups?

[@urgamecshk]

Windshield wipers on a pull up bar

[@mirajhossain3790]

Chad indicates the rear leg elevated split squat can be beneficial for hip flexibility/mobility. Does anyone know why that is?

[@omardiangeloarteaga4875]

The rearleg is elongated stretching iliopsoas very important muscle

[@mirajhossain3790]

@@omardiangeloarteaga4875 That makes sense, thanks!

[@djamilchan892]

When your looking into it's deadlights and it tells you to wheight train

[@marcoddy6812]

You're only missing lunge to get all seven primal movement patterns. Great video, thanks.

[@robertcarter7690]

Bulgarian split squat?

[@ryanrogers8211]

What about step ups?

[@marcoddy6812]

@@ryanrogers8211 is a step up a lunge?

[@ryanrogers8211]

@@marcoddy6812 The reason I ask is because I have gotten pretty good at lunges in the past and one day at work we were loading a truck with materials and it required carrying a load and stepping up onto a lift on the back of the truck and I was incredibly weak at that movement pattern so I guess for me stepping up is not strengthened by doing lunges.

[@marcoddy6812]

@@ryanrogers8211 step ups aren't lunges and lunges aren't step ups. Different movement pattern.

[@SIickTurtIe]

Coach, if you have shoulder issues (regardless of whatever prehab/rehab countermeasures ramen), what do you recommend as a good barbell flat bench replacement that can be overloaded in similar fashion & translates to the sport-I don’t actually care about how my chest looks.

[@TC-by3il]

Floor presses and neutral grip pressing, as mentioned in the vid, isn't working as a substitute for you?

[@greatamericansongboo]

At 7:40 that looks more like a squat than a deadlift

[@futbol1972]

Thank u for the video. Iam a fit 50 year old that started doing bjj 2 weeks ago, 3x a week M, Wand F at 6am. Since I started doing BJJ I have not done weight lifting which I love to do but I been very sore 😞. My endurance is very bad too☹️ the most i have rolled is two 5 min rounds plus live drills. Anyways, should I lift the same days I do BJJ? I do BJJ at 6am M,W and F and thinking about weight lifting the same days but later on like around 7pm..OR should I lift on the none BJJ days better like T TH and S?? Also I was just lifting to keep muscle and to stay lean. Sometimes I would lift heavy. Iam a 50 year old 5'8 about 180lbs. Do I need to modify my lifting now that iam doing BJJ??. In my home gym I have a lat pull down machine, a rack, a functional trainer, sled, airdyne bike, kettle bells, dumbells , medicine balls, battle ropes, macebells, sled, punching bags etc...I also like to do 30 min hitt workouts like once a week.

[@JuggernautTrainingSystems]

You've got all the equipment you'll need: www.juggernautbjj.app/

[@oggsmash9989]

I would advise taking the lifting down to 2 days a week, and honestly for the 1st 6 months of BJJ maybe even 1 day a week. You are going to use A LOT of muscular effort your first half to year of training. When you are able to make it through 4-5 rounds of rolling without being wiped, maybe then go to lifting 2 days a week (and honestly at that point I would consider taking BJJ training down to two days a week). You might even consider no lifting for a few months, as your physical effort while rolling is going to be in the red zone for a while as you learn to relax, and at your age the volume of training will be what does you in.

[@adriantakac2783]

Surprised not to see kettlebell swing in the hip hinge category. I know they don't build max strength but they are great for grip development and strength endurance which is arguably the most important thing for grapplers plus they put very little strain on lower back. What is your opinion on that?

[@ryanrogers8211]

There are far better exercises for grip strength.

[@adriantakac2783]

@@ryanrogers8211 with all other benefits I mentioned? Can you list them?

[@ryanrogers8211]

@@adriantakac2783 swings do not build grip strength except for a very basic level. If you have a really strong grip already and don't need to focus on it then I guess swings will be enough. You can build a great grip after your deadlift variation by doing 2 sets of double overhand barbell holds for 30-60 seconds to failure.

[@adriantakac2783]

@@ryanrogers8211 so you again completely disregard my point and question. I ak not saying you should do swings as a primary exercise for grip strength, I am saying one of the added benefits of this exercise which already has a lot of benefits, is improved grip strength. Btw, do 50 swings with a 32-40kg KB and tell me how your grips feel

[@ryanrogers8211]

@@adriantakac2783 I have done high rep swings with those weights and not gotten much grip strength benefits.

[@LiveRaidei]

This man training in boat shoes lol

[@srggn6673]

Listen to a Giant Hill We are in Fantasy World now

[@dillonwolcott7655]

Sorry what?

[@iameladlevi]

Where do military press come into play?

[@JuggernautTrainingSystems]

It is an option in the press category

[@FoxMalabar]

Pretty sure those diamonds on the shirt are producing much force to stay together

[@DozerLab]

I think you missed one of the moet effective important pushing patterns and movement for bjj and that's the dips, which I refer as the upper body squat inspired by some wesbite but in any case from personal years of bjj and lifting weighted dips are so underrated...

[@dillonwolcott7655]

He specifically mentions dips under pressing exercises and says that bodyweight exercises are always a good addition

[@dayesacc]

Kettlebell workouts are probably the best lifting regimen for functional strength that can translate into strength used on the mat. Wont get you big but if all you are doing is lifting for BJJ I'd look into that.

[@mewtwostrikesback569]

Is a heavy kettlebell enough to build sufficient strength in the loaded movements?

[@d.z.4027]

For some heavy means 10kg, for others 32.

[@mewtwostrikesback569]

@@d.z.4027 Yeah I'm probably capable of discerning what's heavy

[@JuggernautTrainingSystems]

Kettlebells are pretty limited in the ability to overload compared to barbells, but better than nothing.

[@kalengonzales7246]

His eyes are so blue he looks like a white walker

[@freedom1856]

Those delicious boat shoes 💦

[@kdcbx]

how did that woman lift all the weight like its nnothing, whats her name???

[@Tommygreenranger]

Do you have pupils?

[@JuggernautTrainingSystems]

Thomas White like students or the black dot in the middle of the eye?

[@chronometa]

Everybody knows training mask is the only thing you need lol.

[@bradley5210]

Chad's eyes making him look like an extra in a zombie movie.

[@Ot4kuDu3L]

i would not like to figth jiu jitsu with this big dude kkkkk, it'd be freak bro

[@qstogg7955]

You be one hard guy to choke 🌲😅

[@cslife6666]

Why use front squat if low bar squat would produce a bigger strength output ?

[@HustleSenseiMikey]

Cs Life someone didn’t watch the whole video.

[@pclose11]

Less stress on lower back with front squat

[@stevena8719]

DO YOUR FAHVESSSSSS. HIP DRAHVEEEEE!

[@hermes.trismegistus616]

Great info terrible form on most exercises’!