Exercise Selection for BJJ | JTSstrength.com

Summary by Krater

Chad Wesley Smith from Juggernaut Training Systems discusses exercise selection for Brazilian Jiu-Jitsu competitors, outlining three main considerations and six key movement categories that build strength, power, durability, and injury resilience.

From the video

Answers: What are the best exercises for Brazilian Jiu-Jitsu competitors?

• strength and conditioning for Brazilian Jiu-Jitsu
• exercise selection for grappling
• squat variations for BJJ
• hip hinge and hip extension exercises
• upper body push and pull exercises
• twisting and carrying exercises

Exercises

• Pull ups · pull up bar
• Barbell deadlift · barbell
• Trap bar deadlift · trap bar
• Barbell hip thrust · barbell and bench
• Safety bar squat · safety squat bar
• Belt squat · belt squat machine
• Rear foot elevated split squat · dumbbells and bench
• Clean or snatch pull · barbell
• Bench press · barbell and bench
• Swiss bar bench press · swiss bar and bench
• Dumbbell Z press · dumbbells
• Dips · dip station
• Barbell row · barbell
• Single arm dumbbell row · dumbbell
• Barbell Russian twist · barbell
• Med ball twisting slam · medicine ball
• Single arm farmers walk · kettlebells
• Sand bag carry · sandbag
• Kettlebell front rack walk · kettlebells

What it concludes

• The specific exercise chosen is not as important as the movement patterns trained and how they fit strategically into the athlete's program.
• When selecting exercises for BJJ athletes, three main considerations are safety, ability to create significant force output, and how well the exercise fits within the bigger structure of their training plan.
• BJJ strength and conditioning programs should be built around six key movement categories: squatting, hip hinge and hip extension, upper body push, upper body pull, twisting, and carrying.