[supdudexxx]

How important is it?

I'm 5'7 117 lbs and when I roll with heavier/taller guys (read: everyone else in my class), I feel like I'm being out muscled more than anything else (this more applies to the newer guys like myself). I feel like It's coming in to play with simple things like trying to posture up in someone's guard, fighting for under/overhooks, keeping people broken down in my guard, bridging, completing sweeps, etc. I have varying levels of success with all of these aspects but I feel like my strength (or lack thereof) is limiting my overall success rate.

Basically I'm wondering if I need to add a dedicated weight lifting regime to training or mainly focus on perfecting concepts/positioning. I would love to do both but want to really know what I need to focus on.

Thanks!

[Rowan11088]

Well everyone here will tell you that "perfecting concepts/positioning" as you said is the ultimate goal of BJJ, and is of course the best solution to your problem. But seeing as you're a pretty skinny guy, why not try some weights? It'll have benefits in and out of BJJ class. Head on over to the S&P forum and read the FAQ there to get started, get on a 5x5 or something similar. At your size you'll see some really fast gains with a moderate amount of effort, and then you'll quickly see if strength is helpful or not.

[athletic]

S&P is definately a good place to start. From a BJJ perspective, perhaps try compound weight as these build good functional strength, e.g deadlifts, squats, bench...good old fashioned push ups, sit ups and core exercises are also excellent.

You can also try using BJJ strength workouts, ever heard of doing pulls ups using your GI? i.e. sling you gi over a pull up bar and bang out some reps holding onto the git, this works the muscles in a completely new way and is also good good for your grip strength.

[gugamare]

I agree with Rowan 100%. It's pretty cliche to hammer the "streength is not a factor if you got perfect positioning" line. Although the line is true, if you got absolutely perfect positioning and you completely out-class the other guy, but odds are you'll never get around to learning these perfect positions if you're always rolling with guys who can rag-doll you.

My advice is to get on a serious S&C and cardio program. Cardio is important because if you're smaller odds are you'll need to move faster than your opponent (and that's exausting). Rowing exercises worked very well for me.

Also, try rolling with guys in the gym who will cooperate with you and are interesting in rolling 10% streength. It's tough to find. Most guys say they'll roll 10%, but actually roll 110% once they lose position.

[Mikey Triangles]

strength training is much more important than most BJJers make it out to be... or maybe would like to believe it is.


The thing is you have to strength train the right way. "Normal" weight lifting isn't going to do shit for you. Strength and conditioning the correct way will turn you into a different person, and hel;p your BJJ dramatically.

[Prokofievian]

I absolutely believe that doing some max strength training, and some strength conditioning will help your BJJ trumendously.

Focus on the compound movements, deadlifts, squats, bench, pullup, bent-over-rows standing overhead press, dips, etc. If you go to the S&P forum, and you read the faq, there's enough information in there, with enough links to information and programs, for you to build yourself damn near any kind of strenght training regime that you could need.

If you've never trained weights or are coming off of a considerable layoff, you need to ease into weight training. I would suggest doing a GPP program for 4-6 weeks before you start any heavy lifting. If you're a beginner, a GPP program will see you have good increases in strength, and in endurance.

When you've completed that GPP program, you must note that it is time to switch gears on your program. A good program for strength can be found at StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com .

Anyways, happy researching.

[cheath]

I think there are definite benefits to having strength in BJJ. I've been in and out of the weightroom for the better part of the last 10 years or so. I've never wanted to get meat head big, as I'm an athlete and started off just wanting functional strength.

So I've got some good size on me, and a lot of strength. Even though I'm a lonely white belt, I've had big blue belts, and recently a brown belt compliment my strength, and they say how hard it is to maybe put my arm in a certain position for a certain move, or to maneuver it a certain way.

BJJ is a sport just like basketball, football, or any other sport where you're trying to control somebody and out-perform them. So I think being stronger than your opponent is definitely an advantage. It means different things to different people of different sizes, but I think strength is good for any athlete. Just make sure to keep it functional strength though, because I see plenty of meat heads try to play basketball, or do one sport or another and.....well, let's just say it's obvious why they chose weight lifting as their passion! (They have no athletic talent!)

[Gsoares2]

Important:

Dead lifts, Squats, Power Cleans, Standing over head press, Pullups, Dips, Bent over rows, Benchpress...

all you'll ever need for strength training.

[I Shoot Doubles]

Squats, milk, repeat.

[freeflow64]

BILL STARR 5x5- this is what you need, amazing plan. just don't go too hard on the deadlifts at first as it is easy to hurt your back with low rep deads, then run in the off days, Bill Starr advocates interval training for running.