MMA Weight Lifting for BJJ - What kinda lifts?

Discussion in 'OT Bar' started by Kenny Dalglish, May 16, 2009.

  1. Kenny Dalglish

    Kenny Dalglish New Member

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    Any of you guys do bjj specific lifts? share some.. i know a lot of you do grip stuff but what else?
     
  2. Ricey McRicerton

    Ricey McRicerton New Member

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    I do a lot of big compound movements.

    Hang cleans/power cleans
    Squats
    Deads
    Dips
    Pullups
     
  3. kopetzki

    kopetzki Banned

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    My coach tells me to always do complexes in a push/pull fashion because in a bjj match your always pushing and pulling and your body needs to adapt to those quick transitions
     
  4. MyLittleAirport

    MyLittleAirport OT Supporter

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    .
     
  5. teep

    teep New Member

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    towel pull ups are pretty cool
     
  6. Titus

    Titus New Member

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    depends on your goals. starting strength is a good start and crossfit is great too.
     
  7. Kenny Dalglish

    Kenny Dalglish New Member

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    whats the reason behind those particular lifts?
     
  8. teep

    teep New Member

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    they engage more muscle groups in your body and are good for developing functional, explosive strength. compound movements = win
     
  9. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    yeah anything explosive that recruits a lot of muscle groups
     
  10. Nomad

    Nomad Active Member

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    i focus on calisthenics but that's just me, i don't like weight lifting that much
     
  11. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    Those are pretty much the core lifts for any sport. They build the most strength and muscle.
     
  12. Titus

    Titus New Member

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    why be closed minded? it makes more sense to be stronger, faster and in better shape. why not take every advantage you can. start lifting weights, it helps a shit load.
     
  13. derekOT

    derekOT New Member

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    +1
    this is a great way to develop the entire body

    I did almost all the same lifts today

    Ricey, do you like to do these on the same day or do you split it up?
     
  14. Kenny Dalglish

    Kenny Dalglish New Member

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    can any of you guys post some of your routines?
    im looking to lift 2-3 days a week
     
  15. El Rudo

    El Rudo The Borinqueneers

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  16. TheNonSequitur

    TheNonSequitur New Member

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    From watching MMA, it seems many fighters who have a BJJ focus to their fighting have much less muscle mass than wrestlers. I really haven't seen much size on many Gracie's either.

    I would focus more on cardiovascular endurance, breathing control and flexability.

    As for exercises, I would not do deadlift motions because they usually leave the posterior of the body much tighter, but if you do, use much lighter weight and focus on control and depth, yet still keep the volume low. Work on abdominal exercises that involve hip flexion with trunk abduction to prepare yourself for being in someone's guard (your neck should get work too, so try not to support the head with the hands), as well as, back extention exercises (try a ball though because the back extention bench usually works more of the hamstrings when the back is locked and the hips break from their starting position). To prepare for arm wrestling and grip strength focus on doing your sport (being sport specific), so don't think doing some forarm curls will help significantly.
     
  17. Rommel

    Rommel friends forever

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    I injured my hip doing squats. Now my hip literally clicks everytime i raise my knee about my hip.
     
  18. Ricey McRicerton

    Ricey McRicerton New Member

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    They're split. I was doing the BB'er routine stickied in F&N, and I couldn't keep lifting 4 days a week on top of BJJ 2-3.

    Sunday- Pull day
    Deadlifts
    Hang cleans
    pullups
    bent rows

    Wednesday-Push day
    Squats
    incline bench (or flat bench)
    Dips
    Military press

    Sunday-Accessory work
    calf raises
    bicep/tricep/shoulder work
    abs

    I also either ride the eliptical or walk on the treadmill for 30-45 minutes PWO as well.
     
  19. Nomad

    Nomad Active Member

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    because i'm weak and don't have enough free time to go to a weight room, i'd rather just work out in my apartment before i go to bed

    edit - although i have a lot of free time this summer, might go to the gym everyday, depends on work
     
    Last edited: May 22, 2009
  20. teep

    teep New Member

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    push ups in your living room doesn't even begin to compare to a real strength program
     
  21. Gogoplata

    Gogoplata Guest

    The Bear Complex
     
  22. LOLSTi

    LOLSTi DTOM

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    I do situps, too. :wtc:
     
  23. teep

    teep New Member

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    i do too. calisthenics and plyometrics are great. just saying if you really want to get strong you shouldn't limit yourself to body weight exercises only
     
  24. LOLSTi

    LOLSTi DTOM

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    I was joking. :mamoru: Though I really like doing "guard jump" situps. I feel like it builds very bjj-oriented ab/core strength. May also just be in my head... I don't know anything about muscle building.
     
  25. Searcher

    Searcher New Member

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    I hate when people say this stuff......body weight exercise is excellent, especially when you get into single limb movements......
     

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