Back & Leg Training for BJJ

Contributed by Lou Torres

 

A few weeks ago we brought you So You Want To Lift? where Coach Lou broke down strength training exercises, and their relationship to BJJ, for the entire body. This week Lou sits down to specifically address legs and back. 

While your legs and hips are the strongest muscle complexes of the body, placing some focus on increasing their strength will only further benefit balance, dexterity, power, and mobility. The ideas of building maximal strength for our weight class, increasing horsepower and explosiveness, and the importance of protecting range of motion and mobility are weaved throughout this discussion. Watch as Lou walks Nico DeMilio, blue belt at Evolution Grappling Academy (Beacon, NY), through specific strength and mobility exercises for legs and hips.

 

 

Back strength, including the rear deltoid (shoulder) muscles, is an integral part of your BJJ game. You need a strong, powerful, and enduring back to create pressure, explode through sweeps and guard passes, and to stay tight to your opponent. Follow along as Lou provides and walks us through several exercises for our back and shoulders, again using minimal equipment and being accessible for all skill levels.

 

 

A few final thoughts…increasing strength is a process. Week by week, month by month, if done intelligently, we will grow. Track your progress! A simple notebook or notes app on your phone will suffice. Keeping things simple will often yield the most consistency and consistency is where results are found. Not only will we see positive results in our BJJ game, but we will also reap the long term benefits of healthier bones and muscles, better protected joints, reduced risk of diseases, and improved mental and emotional health. Keep moving and improving!