Gym Training Plan to compliment Jiu Jitsu

To improve your Brazilian Jiu-Jitsu (BJJ) through gym training, your lifts should focus on grip strength, core stability, posterior chain power, and full-body control. BJJ is all about leverage, control, mobility, and endurance, so your lifting program should build strength that directly supports those qualities—without sacrificing flexibility or movement.

Here’s a list of the most effective gym lifts to support your BJJ game:

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1. Grip & Pulling Strength (Hugely Important in BJJ)
   • Deadlifts
   • Builds full-body strength and strong grips
   • Try double overhand grip or fat bar variations
   • Pull-Ups / Chin-Ups (weighted if strong)
   • Wide, narrow, neutral grip variations
   • Also try towel pull-ups or gi grip pull-ups to mimic BJJ grips
   • Barbell or Dumbbell Rows
   • Strengthens upper back and grip control
   • Farmer’s Carries (Heavy)
   • Grip endurance, posture, and trap strength
   • Kettlebell Swings or Snatches
   • Builds grip endurance, posterior chain explosiveness

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2. Core & Rotational Strength
   • Barbell Rollouts or Ab Wheel Rollouts
   • Core control under load
   • Landmine Twists or Russian Twists (weighted)
   • Rotational strength for guard and sweeps
   • Hanging Leg Raises / Toes-to-Bar
   • Great for hip flexor and core strength
   • Turkish Get-Ups
   • Core, shoulder stability, and full-body coordination

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3. Posterior Chain & Hip Hinge
   • Romanian Deadlifts / Single-Leg RDLs
   • Build glute/hamstring strength and balance
   • Kettlebell Swings
   • Hip explosion and endurance
   • Glute Bridges / Hip Thrusts
   • Key for guard retention and hip escapes

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4. Squats & Leg Drive
   • Front Squats
   • Strengthens quads and core without taxing the spine
   • Bulgarian Split Squats
   • Balance, knee control, unilateral strength
   • Goblet Squats
   • Good for mobility, warm-up, and core engagement

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5. Functional Strength / Full Body
   • Sandbag Shouldering or Carries
   • Mimics moving a resisting opponent
   • Sled Pushes/Pulls
   • Builds leg drive and conditioning
   • Bear Crawls / Loaded Carries (e.g. Zercher)
   • Midline stability, grip, and posture under stress

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Sample Weekly Split for Lifting + BJJ

Keep it 2–3x/week to avoid overtraining with your mat sessions:

Day 1 (Strength Focus)
• Deadlifts
• Pull-Ups
• Bulgarian Split Squats
• Hanging Leg Raises

Day 2 (Explosive/Functional Focus)
• Kettlebell Swings
• Front Squats
• Landmine Twists
• Farmer’s Carries
• Sandbag Shouldering

Day 3 (Optional Core & Mobility)
• Turkish Get-Ups
• Ab Rollouts
• Hip Thrusts
• Deep Goblet Squats (tempo)