Strength Training For Jiu Jitsu

Exploring the Starting Strength Program

The best way to get better at Jiu Jitsu is more Jiu Jitsu.  Some of us have fitness goals beyond Jiu Jitsu. Others seek ways to cross train when they absolutely cannot make it to the gym. There are many great ways to increase strength and cross train for Jiu Jitsu. Kettlebells, swimming, rock climbing are a few popular methods.  Others have relied on traditional weight training. For many, Mark Rippeto’s book Starting Strength is the bible on strength training.

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Squat, press, bench press, clean, and deadlift are the primary components of the Starting Strength workout plan. Additionally, the plan advocates lifting 3 times a week in non-consecutive days. This is great for the Jiu Jitsu athlete who prefers to spend as much time as possible training Jiu Jitsu.

Phase 1 of the program usually last between 1 to 3 weeks. The program is arranged with A Days and B Days that alternate.

Day A	Day B
Squat 5 reps x 3 sets*	Squat 5 reps x 3 sets
Press/Bench Press 5 reps x 3 sets	Press/Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set	Deadlift 5 reps x 1 set

 

Phase two will typically last from several weeks to several months depending on the athlete’s progress.

Day A	Day B
Squat 5 reps x 3 sets	Squat 5 reps x 3 sets
Press/Bench Press 5 reps x 3 sets	Press/Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set	Power Clean 3 reps x 5 sets

 

Phase 3 program consists of the following:

Day A	Day B
Squat 5 reps x 3 sets	Squat 5 reps x 3 sets
Press/Bench Press 5 reps x 3 sets	Press/Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set/Power Clean 3 reps x 5 sets	Chin-ups

 

The Starting Strength program is a great way to see strength gains. It is definitely worth exploring for the Jiu Jitsu practitioner who wants to cross train.

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