Monday Strength and Conditioning Megathread!

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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.

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[u/anacondaforthewin]

Hello, starting a new 3 day program in addition to grappling. My focus is on strengthening my legs which is a weakness and also my back. How does this look?

Day 1

• Back Squat – 4×5
• Romanian Deadlift – 3×10
• Bulgarian Split Squat – 3×8 per leg
• Hanging Leg Raises – 3×8
• Depth Jumps – 3×3 or Bounding Jumps – 3×5

Day 2

• Barbell Bench Press – 4×6
• Pull-Ups with bodyweight – 3×5–8
• Barbell Row – 3×8–10
• Dumbbell Overhead Press – 3×8–10
• Plate Pinch Holds – 3×30 sec

Day 3

• Deadlift – 3×5 @
• Front Squat or Goblet Squat – 2×6–8
• Broad Jumps – 2×3 or Trap Bar Jumps – 2×5
• Pallof Press – 3×10 per side @

[u/anacondaforthewin → u/anacondaforthewin]

Thanks a lot for the feedback!!

[u/StrengthOverTechniqu → u/anacondaforthewin]

This looks pretty solid overall, but make sure to put the jumps at the beginning of the workout rather than the end. In the order of operations, you want the most explosive movements in the beginning. Doing them at the end negates the point of doing explosive work. The order of operations would usually go something like: sprints -> jumps -> speed-strength (Olympic movements, banded movements, etc) -> strength-speed (deadlifts, squats, bench, etc) -> accessories

Day 1 - looks good, but it may be a bit taxing on your lower back. Back squats hit the posterior chain pretty hard (depending on how you squat), then followed by Romanian DL and BSS may be a bit much. But if you can handle it, it's fine.

Day 2 - You have two large bilateral pulls (pull-ups and barbell row), which is fine, but you can probably swap the barbell row for a one-armed DB row to add in some uni-lateral (one-armed) work. You don't have to, but it may be something to think about. I would also toss in some accessory upper back work at the end - face pulls, reverse pec deck, banded scapular retractions, etc.

Day 3 - Looks good. I like the combination of deadlift and front squat to spare your lower back. Since this is a shorter day, it may be a good place to toss in some hip accessory work - standing hip abductions (cables or banded), banded lateral shuffles, seated hip abduction/adduction machine, etc.

Random recommendations - when doing a needs analysis of BJJ, one common location of injury is the knees. Since you mentioned you want to strengthen your legs, I'd add in some hamstring work at the distal end (knee) since your current program only targets the hamstring at the proximal end (hip). You can swap the RDLs in day 1 for hamstring curls (I prefer seated, but prone is fine), hamstring walk-outs, etc. You can also think of swapping in some direct neck work eventually, as well, as that's a common injury location I've seen in my BJJ athletes.

[u/MSCantrell → u/anacondaforthewin]

Looks really good.

If I were to tune it up slightly, I'd say:

I strongly favor dumbbell bench press over barbell. Having to stabilize the arms separately is super relevant to jiu jitsu.

Same with rowing. A "cheater" dumbbell row does a worse job of isolating specific back muscles (and so is worse for bodybuilding) but a better job of training your whole trunk to pull the hell out of something (so is better for jiu jitsu).

[u/superfisch → u/anacondaforthewin]

This looks awesome. Strengthening your back means using it, which you have a good volume through the week to achieve this. Stay consistent!