Is Strength Important for Jiu Jitsu?

Have you ever heard someone say that strength doesn’t matter for Jiu Jitsu?

It is a common misconception.

The principle of  Jiu Jitsu is to allow a smaller, weaker opponent to overcome a stronger opponent through proper technique. Sometimes people misunderstand this principle to assume that strength is not important for Jiu Jitsu.

This couldn’t be further from the truth.

Strength matters; it matters big time.

In the latest podcast on the YouTube Channel, we interview Hector Gutierrez, strength and conditioning coach AND third degree black belt with multiple IBJJF titles. Watch the full episode here:

Is Strength Important for Jiu Jitsu? w/ @MartialMind @strongashec
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Here are some of the key points from the episode:

  • If you are an endurance athlete (which Jiu Jitsu athletes are), then your training off the mat should be strength training – NOT more endurance. 

This is because…

  • “Strength is the mother quality upon which other qualities are built” – endurance is based off of strength. The stronger you are, the less energy it takes to execute.

So let’s say you want to start strength training, what should your standard goals be as a Jiu Jitsu athlete?

  1. Deadlift – double your body weight.
  2. Bench press – 1.5 times your body weight

Once you reach these standards, maintain your strength training. Hector Gutierrez believes the best way to do this is with kettle bells. 

The benefits of kettle bells:

  • Train and develop the connective tissues – ligaments & everything that holds your muscles together. It trains them through the ballistic exercises – kettle bell swings, clean, snatch, jerks.
  • Training the connective tissues reduces injury. When you put on too much muscle too fast, without building connective tissue, you are more prone to injury.
  • Teaches you to absorb shock In the movement of a kettle bell clean, you produce and reduce and redirects force. This is everything you do in Jiu Jitsu.
  • Trains grips.
  • Maintains and improves mobility and flexibility (also important for preventing injury and staying healthy).

The best part: Kettle Bell training can be done just 2x a week. Effective kettle bell training can be done in less than an hour a week, with just 2-3 20 mins sessions.

Kettle bells can also be taken relatively anywhere and don’t take up much space (unlike large home gyms and deadlift machines). They are also relatively cheap compared to other work out equipment.

So are you ready to start strength training?

I encourage you to give the podcast a listen.

Then, you can look into getting some kettle bells on Amazon. Hector says even just one will suffice.

And finally, you can check out some of Hector’s information online to guide you:



YT: https://youtube.com/c/strongashec

IG: https://www.instagram.com/strongashec_/

Don’t forget to follow  the gym on social media as well!

Instagram: @tonycasarez | @lepribjjraleigh
Facebook: Tony Casarez | Lepri BJJ Raleigh
Youtube Channel: Tony Casarez

And here’s what to look forward to at the gym:

If you are interested in training with us or starting a free trial, contact us today.