Brazilian Jiu-Jitsu (BJJ) has exploded in popularity over the past two decades, becoming one of the fastest-growing martial arts in the world. The submission grappling art has proven highly effective for self-defence and sport while providing an intense full-body workout. However, while BJJ is an excellent discipline, practitioners can benefit from cross-training in other martial arts and general fitness modalities. A holistic approach can improve overall health, fitness, self-defence skills, and martial arts ability.
Complementary Martial Arts
While BJJ should remain the core focus, mixing in other martial arts styles can tremendously benefit. Arts like Muay Thai, boxing, judo, and wrestling all help build critical stand-up skills to complement BJJ’s dominance on the ground.
Striking Arts
Training in a striking art like Muay Thai or boxing helps develop skills not inherently practised in BJJ. This includes footwork, head movement, distance management, and learning to deal with punches and kicks. Developing competent striking expands a practitioner’s self-defence toolkit and makes their BJJ more street-effective. It also provides necessary stand-up skills for MMA competition.
Additionally, the intense cardio of these arts helps improve general conditioning so BJJ students can train harder and longer. Things like hitting pads, sparring rounds, and skip rope help build endurance. Resistance training with medicine balls, sledgehammers, and heavy bags also builds explosive power. This transfers well to grappling, enhancing speed, strength, and cardio on the mats.
Grappling Arts
While BJJ is a highly refined grappling system, training in arts like judo and wrestling can provide additional benefits. Judo focuses on throws and takedowns, helping BJJ fighters improve their ability to bring opponents to the ground. Training takedowns against fully resisting partners is excellent preparation for grappling in MMA or self-defence situations.
Wrestling skills like penetration steps shot setups, and sprawling are also invaluable. Wrestling’s intense pace and non-stop motion are fantastic for improving conditioning. Drilling takedowns and scrambles with good wrestling training partners will sharpen BJJ reflexes and reactions. This helps practitioners better apply BJJ techniques against natural resistance.
General Fitness & Conditioning
While martial arts training provides excellent functional fitness, a holistic approach calls for dedicated strength and conditioning as well. Proper S&C work helps prevent injuries, builds work capacity, and improves performance on the mats and off. A comprehensive strength program should focus on full-body movements using compound barbell lifts like squats, deadlifts, presses, and pull-ups.
These exercises work multiple muscle groups simultaneously to build overall power while aligning joints and connective tissues. Dedicated core training is also essential for grapplers, with moves like planks, pallof presses, and stir-the-pots. This develops muscular trunk stabilisation to prevent back injuries and improve technique execution. Grip strength is another vital yet often neglected area for submission grapplers. Using thick bars, fat grips, and hand exercises helps preserve those submission weapons over time.
Strength Training
A good resistance training program should focus on full-body strength and balance using compound barbell lifts. Squats, deadlifts, presses, and pull-ups work multiple muscle groups simultaneously. This builds overall power while aligning joints and connective tissues.
Dedicated core training is also essential for grapplers. Muscular trunk stabilisation prevents back injuries and translates to better technique execution. Planks, all presses, stir-the-pots, and rotational movements are staples. Grip strength is also vital for submission grappling and is often neglected. Using thick bars, fat grips, and hand exercises preserves those submission weapons.
Conditioning & Mobility
In addition to traditional strength training, BJJ athletes need metabolic conditioning to increase work capacity. Things like sled drags, tire flips, battle ropes, rowing, and bodyweight circuits improve endurance and breathing. An aerobic base should also be built through jogging, swimming, biking, or rowing.
Mobility and flexibility training help unwind the body from BJJ’s closed guard postures and contorted positions. Yoga, Pilates, and dedicated stretching enhance range of motion and speed recovery. This balances out the crushing aspects of grappling.
Finally, don’t neglect recovery techniques like massage, cryotherapy, and sauna sessions. A holistic plan considers all aspects of training, not just iron in the weight room and rounds on the mat.
Conclusion
At its core, BJJ provides an excellent base for martial arts, self-defence, and fitness. However, branching out into complementary disciplines like Muay Thai, judo, wrestling, and dedicated strength and conditioning unlocks a practitioner’s full potential. Approaching training in a more holistic, comprehensive fashion leads to better health, enhanced skill development, and enjoyment of the lifelong journey. No matter where you start, a broad approach ensures your BJJ journey never stalls. For example, BJJ in North Morayfield offers a well-rounded BJJ training program.
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