Organizing BJJ and Lifting | JTSstrength.com

Struggling to organize your Strength & Conditioning and Jiu Jitsu training? Chad Wesley Smith discusses some principles to help guide your decision making process. Subscribe to the channel to make sure you see upcoming videos on Strength & Conditioning for BJJ.
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[@silversides87]

This video has inspired me to begin progressively overloading arguments with my wife.

[@palante25]

lol. it is funny but i am always in the look for excuses to my wife to escape and do bjj

[@Horus-Lupercal]

@Gideon & Ryler - Shutup the both of you.

[@jacobharris954]

No, regressions tho

[@allanh7137]

I’ve linear progressed my way to intermediate arguer. Looking to bump my numbers to elite level.

[@JERosa86]

😂😂😂

[@elilachappa3330]

Man its cool seeing all this recent crossover between the powerlifting and martial arts communities

[@EssV_]

*The beginning of the vid with the preview had me thinking Alex Jones learned to Roll.*

[@Brian-hg3gt]

Lmao

[@richardpanini971]

Hahahahaha

[@dvo4574]

😂

[@chris51ification]

Training to take on the demonic elf globalist.

[@bryanbilbrey1888]

Mmm

[@marcorodriguez7694]

Powerlifting and Jiu Jitsu??? Love it!!!!

[@Horus-Lupercal]

Huge *and* deadly.

[@stefanwolf8558]

Dude, this is pure gold! I also started as a lifter and then doing BJJ now. I've been reading about you and JTS since 2012. It's really cool to see that you also transitioned to BJJ whilst still lifting. OSS!

[@rurikbrackett4575]

Periodizing arguments with your significant other sounds brilliant. "sorry babe, todays a low stress argument day. Can we pick this up next week on my Heavy argument day?"

[@michiel5160]

Try that with your Bulgarian wife. She's used to multiple daily max effort sessions.

[@meli9302]

Thank you thank you for this! I lifted weights for years but took a break from structured lifting because, you know, life happens, and I started training bjj about 9 months ago and have been looking for how to organize the rest of my fitness schedule. Thank you again for the help! 💪🏽

[@rye-bread5236]

Szats strength and you are living my dream. Strongman and submission grappling.

[@mistersonnen848]

As a grappler who does weight lifting also, I personally think 3 main lifts strength training is important, but even though i don't do it, I think calisthenics, gymnastics or kettle bells would be most suited for it than barbell training

[@JoeMazzolaTheFirstPersonCook]

I'm hype for these BJJ videos - I'm a taekwondo guy but on the large scale like this the principles still apply so it's great!

[@Dudethingy563]

join bjj instead lmao. i used to do tkd too and it's not as good

[@SABbrew]

@@Dudethingy563 do both. They both have strengths and weaknesses.

[@Dudethingy563]

@@SABbrew nah tkd sucks. Just train muay thai or boxing or kickboxing to go along with bjj or wrestling. Mma would prob be the best for self defense if you don't want to train different styles

[@bradley8224]

Thanks Chad! Your info is gold! Really appreciate your time, effort and thought that goes into these videos.'

[@thomasmosby9150]

I have been looking for info on this for a while. Cheers for the upload

[@alsdeclassified]

My mind is BLOWN! Thank you so much for taking the time to lay all of this out. Coming from a powerlifting background- the heavy lifting is a lot of strain on my joints, but I REALLY want to start BJJ, so I’ve been super confused about how I’d introduce ANOTHER stressful activity in my training. P.S congrats on your feats in powerlifting! Super happy for you. Respect

[@gagebrown2101]

I’m also an ultra heavyweight Gracie Barra blue belt! Cheers! I was into lifting before I got into Jiu jitsu. Competing in my first IBJJF tourney soon! Great video and content.

[@methodtraining]

Injury mitigation should be a top priority for all grapplers. Specifically neck/spine, back, shoulders, knees. As a strength conditioning coach at a D1 University...All programming should include a large amount of pre-hab.

[@BM-of6dg]

Methodtraining you’ve made a great point here and this is a problem I have, so what would you recommend my friend????

[@stevena8719]

Methodtraining I’ve heard the argument that D1 coaches are shit because they’re so used to having the most genetically blessed athletes that they can basically throw any bullshit program at them and have it be tremendously successful. What are your thoughts about this?

[@zackscott8636]

Injury to elbow takes long to heal

[@mikebolger223]

I think by injury prevention / prehab you are referring to appropriate levels of volume and intensity planned in a correct manner, deload where necessary and appropriate exercise selection.... In other words a well thought through training program? All training should be prehab no?

[@stevena8719]

Mike Bolger now that is a method I can get behind. Lifting is prehab and rehab in and of itself. Lifting injuries are indicators we are not recovering adequately, and therefor can be mitigated by manipulating load and volume. You can do as many “facepulls” as you want but until some data comes out demonstrating their effectiveness, I poo poo that shit.

[@jonnewbury3482]

This is great info. Our bjj dojo only has classes twice a week. So I do 3 S&C sessions a week. Active recovery on the weekends. The days after bjj are moderate to light lifting and cardio. Being 45 y/o with a family it’s hard to fit it all in. It’s taken years to find this groove.

[@shawnrevfit]

Excited for this series brother, thanks for taking the time to put all of this content out for folks Osss...

[@johnwayne3491]

This is exactly what I've been needing.

[@crossfitbilly]

YES!! MORE JIUJITSU CENTERED TRAINING!!!!

[@docelky]

OH YEA! bring it on!

[@sightlesswisdom2559]

Thank you for this valuable information.

[@JamezAdam]

Thanks for the video Chad. Helped me gauge if I was in the right track with my training. Got 6wks to my first comp. dropped 8 pounds of weight currently on weight for my comp. Focussed on structuring my weekly training with high and low intensity days. Active recovery has been swimming and sauna. Weight training starts tomorrow.

[@JuggernautTrainingSystems]

Glad to hear it was helpful

[@MrKB1007]

This was so helpful. Thanks!!

[@vladimirkozyrev3617]

Love this! More Bjj and Lifting videos please!

[@TiborAnderko]

Thanks! Would love you to talk about how you manage to protect your ears.

[@jasoncalicaveman]

Such a great video with excellent information brother! I’m not even a BJJ practitioner and I watched every minute! I’m a coach/competitor in kettlebell sport and the way you varied intensities, depending on where the athletes priorities were, was excellent 💪. Cheers ❗️

[@4fahrenheit]

Chad, I am looking forward to seeing where you take this. I am new to the BJJ world and have a background in CrossFit. Learning how to balance both will be a great help. Great content as always. Thank you!

[@facethedj]

Thank you! It would great if you could add the example schedules in the video description.

[@meatheadsunited]

Yes Chad! This is what the people need!

[@melovepeas]

By far the most important video in the playlist. Absolute gold mine!

[@JuggernautTrainingSystems]

Thanks

[@gregstokes7169]

Love your content and you look great man ! All the best brother !

[@brianquintana5129]

This was super helpful. Thanks so much, coach!

[@gambarusso]

Thank you for sharing all this knowledge with us. Looking forward to the next videos.

[@coreywilliams266]

I really appreciate this Chad. Thank you.

[@JuggernautTrainingSystems]

Glad it was helpful!

[@coreywilliams266]

@@JuggernautTrainingSystems Is it true there is an BJJ app for S&C coming soon?

[@JuggernautTrainingSystems]

Yep. September most likely

[@zplitterz]

Putting this content on your podcast would be awesome. I don't watch long videos.

[@repe0]

2:00 you can thank me later

[@keosbay]

repe0 👊

[@mrmushin1]

She is fit and wearing old school marvel dress 😂 can I marry her now

[@combatbaseflint9786]

Not all heroes wear capes.

[@jiujitsuaddict8112]

I was expecting to skip the dialogue. Instead, you give me a smelly ass.

[@jemag]

Chad, please please do a video on flexibility/mobility for Jiu Jitsu! As someone coming from powerlifting, this is definitely an issue.

[@BigDuttyDeezeHD]

thejemag it’s just time on the mats, think how long you’ve been powerlifting compared to how long you been rolling. Give it time my brother

[@brandonmccullough9858]

Smooth panther you tube videos

[@db2360]

The vid i needed. Got my Follow. Looking forward to further content

[@markhenderson3771]

Great topic. Good content and presentation. Helpful. I liked the interspersed video clips and I’m glad you didn’t try to add background music, which is simply distracting.

[@Sheeeeepies1]

Would love a vid on exercise selection for bjj, like i feel like curls and other exercises i wouldnt rly prioritise as a powerlifter are actually really useful for bjj, maybe more so than bench etc... also higher rep rangers have felt good for my jits compared to power/strength lower rep training.

[@C720L]

This is awesome, thank you

[@carloszambrano1997]

Great and useful Info thanks

[@ERIKJTRAINING]

thanks for this vid Chad

[@tayyibsydow]

Thanks so much for sharing this content!

[@JuggernautTrainingSystems]

Our pleasure

[@OGFITNESS]

Periodizing arguments!!! Lol!!! Love it!!

[@magicfitzpatrick]

Thank you so much for making this.

[@Nolllag]

Been waiting on a video for this. Thank you.

[@daxisperry7644]

Damn strong guys getting into BJJ! Us skinny guys need our advantage. XD

[@BigDuttyDeezeHD]

Daxis Perry don’t worry bro they gas fast, weather the storm my brother 🤙

[@conanthebarbarian7223]

Caveman Dan tell that to Khabib bro 🤙

[@periodic98]

Conan The Barbarian hes not a powerlifter though

[@freedom1856]

Caveman Dan not if it was a real fight. Size matters in a real fight bud lmao.

[@octane8872]

@@BigDuttyDeezeHD I'm a 225 lb weightlifter, I used to gas out fast. But now that I'm going consistently I don't gas out and I have an advantage

[@aarteriefilm]

I’m stoked to have CWS as a resource on this topic. Less stoked for the day I walk into a comp as an ultra heavy and see I’m going up against him.

[@bullitttechteacher]

Would be nice to have some post-workout stretching programed in after the core workout

[@richardpanini971]

Bodybuilding Grapplers 💪🏽 🥋

[@itslau3210]

I’ve been waiting for this video for ages!

[@rupeshchoudhury9440]

Cmon man we need the JTS folks to do some seminars in India. Mike Israetel is coming down in December. We need the wisdom of CWS and Max Montana.

[@TheNinjaEveryDay]

Great and informative video! Thank you !

[@metalrocks999]

Love it. Keep em coming. Love to see a collab with brian alsruhe or the natty professor

[@metalrocks999]

Deadlifts and push presses are my favorite for combat sports.

[@santylago]

when you are trying to impress someone at the gym 10:25

[@ANF6000]

jits & lifting? subbed!

[@Deadlifter700]

Great stuff, sir!

[@rustyrichardson5333]

Hey Chad can the principles in this video be applied to other sports as well. I play club level rugby here in the US and organizing a training week is really where I get screwed up with my programming

[@JuggernautTrainingSystems]

Rusty Richardson all covered here: kzbin.info/www/bejne/nnbbnWSPjbeAhNU

[@rdrake316]

@@JuggernautTrainingSystems Thanks ~The Happy Hooker

[@marlonjefferson7026]

@@JuggernautTrainingSystems Hey Chad how can I maintain and keep some muscle and bodyweight training bjj

[@wolfheartio]

very nice video, thanks for sharing

[@daytonasayswhat9333]

“You probably can’t Periodize arguments with your girlfriend!” Hahaha.

[@williamadamsbjj]

thank you for this!

[@daltonpalmer1897]

Great video thanks

[@JuggernautTrainingSystems]

No problem 👍

[@ryanmariner]

I came here for what I'm sure is excellent info but got too mesmerized by Chad's baby blues to follow.

[@thenucky8368]

Great video!

[@luissarduy6345]

Fucking Chad Wesley smith does bjj!!! This man is awesome !!!

[@omaramr7969]

How do you choose the splits and exercise for BJJ?

[@MistarWick1318]

theres a gracie barra center that opened next to my place 500m down the street im already on powerliftingAI might have to give it a try :)

[@tanksherman9875]

I used to be a 280 lb powerlifter as a white belt, and I was a problem, but only for other white belts. Seven years later, I’m 240 lb, and I have the right mix of cardio, endurance, and strength to destroy the 280 lb version of myself. Also, if you want to work on striking, then cardio becomes even more important.

[@Thelastronin357]

Please more jiujitsu content

[@FastRoo]

yes this is great info

[@AlexSharesTheView]

🎯 Key Takeaways for quick navigation: 🥋 For serious competitors, organizing a training week involves combining high-intensity Jiu Jitsu and strength conditioning on the same day to allow for subsequent lower-intensity days. 🏋️‍♂️ High-stress activities in strength training include maximal effort sprints, jumps, throws, and primary lifting at 85% or higher weights done to failure. 🔄 Medium-intensity stressors include specific Jiu Jitsu training, submaximal effort lifting, and accessory work for smaller muscle groups. 🩹 Low-intensity stressors encompass drilling, controlled rolling, aerobic capacity training, and accessory work done away from failure. 📅 Tailoring the training week depends on factors like the athlete's level (serious competitor, recreational athlete), training background, and non-training stressors. 🌟 Recovery is facilitated by strategically placing high, medium, and low-intensity days in the week and considering non-training stressors. 🔄 For recreational athletes, the week structure is similar to serious competitors but with fewer double sessions and less overall training volume. 🚴‍♂️ Incorporating relaxation into recovery, such as engaging in enjoyable aerobic activities, contributes to overall well-being and training effectiveness. 🔄 When organizing Jiu Jitsu and strength training, consider consolidating high-intensity days to allow for subsequent lower-intensity days, facilitating recovery. 🏋️‍♂️ High-intensity strength training doesn't necessarily mean long workouts; it can involve one or two big exercises with some accessory work, completing in 30-45 minutes. 🌐 Tailor the schedule to your daily routine and fitness levels, recognizing that shorter, focused workouts can be effective for both Jiu Jitsu and strength training. 🏋️‍♂️ For serious competitors, high-intensity days may include both challenging Jiu Jitsu and strength training sessions, emphasizing recovery on subsequent days. 🕰️ Quick, efficient workouts, even 20-30 minutes, can be beneficial for those juggling work, family, and training commitments, providing quality work in a short time. 🔄 Recreational athletes can adapt the concepts, adjusting the schedule to their availability, focusing on maintaining a balance between Jiu Jitsu and strength training. 🏋️‍♂️ If lifting is the priority, spreading out strength training throughout the week while consolidating high-intensity stressors can be an effective approach. 🔄 Regardless of the scenario, finding time for a 20-30 minute workout is better than none, especially for individuals managing multiple responsibilities. Made with HARPA AI

[@PiPoGe]

Very good video!

[@JuggernautTrainingSystems]

Thank you very much!

[@franciscoruiz4078]

I think that between weight training and bjj is not inversely proportional between one and the other you can do weights and bjj training and adapt those trainings for example if you have done weights and you are tired you can go more technical in that class, being able to train an even number bjj and weights and making those weight trainings useful for bjj.

[@GOAT-rl2uq]

Oh this is awesome! I gotta ask, do you think this applies equally well to Judo? I've gotten into Judo in the last few months and my lifting has gone totally down the crapper. BJJ and Judo are of course extremely similar, so I'm *assuming* this probably fits both sports pretty much equally.

[@dutch4973]

GOAT I’m an orange belt in Judo and lifting has exponentially benefited my jiujitsu and Judo. Remember, technique is supplemented by proper application of power not the lack thereof.

[@fpsLyle]

I never thought Will Sasso would give me so much good fitness information

[@d.z.4027]

Im doing x3 BJJ and x3 powerbuilding per week. Yea its hard, usually you are coming to bjj after gym and feel that "lol im crap".

[@DrDavidNguyenDC]

15:25. Kimura from top half. LOOOOOL.

[@eahuso]

u missed the main issue.... ONE HANDED KIMURA hahahaha

[@davidedibucchianico8941]

@@eahuso ahahahah that's insane

[@EJYK91]

@@eahuso that was insane

[@nicksanders9861]

What a great quality video! Do i need to combine high intensity intervall training with my high intensity strength training, on the HI Strength & Conditioning days? for example. High intensity squats and bench, followed by 3 sets of high intensity sprints. Thanks!

[@JuggernautTrainingSystems]

If you are doing that type of training, then yes, you'll want to consolidate high intensity stressors to the same days.

[@antonstoyanov9665]

I watched some of your videos and was thinking "man, I wish there was someone that explainns strenght training that well, but in the context if BJJ", and then I see this video lol 🤟

[@krul1065]

Fking love you Chad

[@riccardocarminatigalli2852]

More video please

[@FrankieFItness23]

Fair play but I do both at an intermediate level and also Muay Thai as a natty. Most people can’t can’t train twice a day with a full time job let alone a family. I find two full body days covering all movement patterns twice a week and extra isolation for upper back, neck, core etc and also an extra day for injury prevention exercises etc.

[@rainmaker2577]

This has been really helpful but I have a question and you probably are you answer let’s say I had some other physical challenging hobbies I wanted to do throughout the week as well like surfing or rock, climbing, etc.. How would I be able to incorporate that into my schedule?

[@joshuapatterson8652]

I may have missed it but is there a reason you choose training BJJ before S&C? Over the last year I have taken a liking to lifting pre BJJ to go ahead and fatigue myself so that I am somewhat forced to be more technical and not relying on strength, if that makes any sense.

[@Nathan_josias]

Really good video

[@JuggernautTrainingSystems]

Thanks!

[@MikeBeuthe]

How would you suggest working other disciplines like boxing or mma.

[@cyph91]

Explain how 4 x 20 reps is beneficial because Nick Rod is a beast.

[@JuggernautTrainingSystems]

Muscular endurance is definitely important for jiu jitsu and doing high reps like that will help with endurance as well as building muscle. I certainly wouldn't suggest making that the sole focus of your training as Mr. Rodriguez suggests.

[@mateomendez2881]

Great video! You guys should do More videos like this for More running oriented sports.

[@JuggernautTrainingSystems]

Mateo Mendez the principles carryover put this is more for team sports: kzbin.info/www/bejne/nnbbnWSPjbeAhNU

[@thomasmartin560]

Great information, thanks Chad. On the high intensity days since the S&C training session is only meant to be 30-45 min can I squeeze in some high intensity aerobic exercise either before or after?

[@JuggernautTrainingSystems]

Sure, though I'd imagine your BJJ training should serve at that on those days.

[@basilistsairelis2662]

It is easy to make video about martial arts (general) and lifting?!

[@bhlakbatosai]

At first glance, I thought he was Alex Jones, thinking he does BJJ too?!🤦‍♂️

[@mahmoud-khaled-abo-elmagd]

Awesome 👍

[@WhiteToBlack]

Been waiting for this coach, I come from a powerlifting background and do BJJ and wrestling so this will help

[@trollzify]

Can you please elaborate on the science, evidence, logic behind not spreading your high intensity BJJ sessions and S&C sessions? in other words I couldnt exactly see the reasoning behind not spreading them.

[@eclipsewrecker]

You look like you’re in great shape!

[@sicilianbeddu123]

Anyone know how to work hypertrophy my into it? I’m a previous weightlifter (8 years) and made the switch to Bjj. Putting on some size now. But with my schedule I’m doing something every single day. Looking/using at Bjj as my cardio.

[@ajithsidhu7183]

Great vid can you do one on wresterling/khusti and bfr pls

[@AbcDino843]

If only the week was not seven days :).

[@fabioignazzi8056]

Sad but true my friend

[@TheLouisianan]

It dosent have to be. Obviously ours is but this is why they make 4-3 splits and 6-4s. 4-3 is a 9 to 10 day week. You might do 4 training days over MWF and the 4th day Monday. Makes a normal 3 week cycle, 4 days

[@boxingmmafan9985]

Trying to listen carefully but i'm falling asleep listening to it.