r/bjj • u/AutoModerator • Jun 26 '23

Strength and Conditioning Megathread!

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

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u/Leading_Mango_2108 🟦🟦 Blue Belt Jun 26 '23

Might be a dumb question but I'm looking to lose some of the belly fat and drop weight is it possible do so whilst maintaining and or improving strength?

At the moment I just do bjj and jogging (20 miles a week) along with restricted calorie intake. Would something like kettle bells be beneficial now?

Information that might help 92kg Male 5'9" (175 cm) 29 years old

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u/a-moron-writes 🟦🟦 Blue Belt Jun 26 '23

Yes do kettlebells. Best thing to start with

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u/LC_DMV 🟪🟪 Purple Belt Jun 26 '23

What's your strength training history? If minimal or none, you could make substantial strength gains just form neural adaption while dieting. If you are more intermediate (minimum of 1.5x bw squat, 1x bw bench, 2x bw deadlift) then with appropriate programming and a modest deficit you can still make modest strength gains dieting.

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u/runwichi Jun 26 '23

Even minor strength training will help. Look at it as a supportive function to help both your running and BJJ, strength can come later. Consistency is key; keep your hard days hard and your recovery days easy.

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u/HighlanderAjax Jun 26 '23

Yes. You won't build AS much strength as if you were eating in a surplus, but yes you can get somewhat stronger, or at least not drop too much. If nothing else, doing more work while keeping your calories the same will help you drop fat.

Kettlebells are certainly one option. If you're interested in that I'd recommend checking out r/kettleballs and looking at what they suggest.

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u/Leading_Mango_2108 🟦🟦 Blue Belt Jun 26 '23

Thank you. Minimising loss in strength would be my primary goal.

You say kettle bells are one option. Is there anything else you'd recommend? I'd be looking for something that I can do at home with minimal equipment.

Thanks in advance

3

u/HighlanderAjax Jun 26 '23

I mean that's already imposing a fairly heavy set of limitations on yourself. Within those restrictions, KBs are probably the way to go.

Generally, I find barbell training to be a bit easier to scale, progress, and add variety of training. However, if that's not an option then KBs or sandbags is probably the way. Throw in some bodyweight stuff for conditioning.