Many newcomers to Brazilian Jiu-Jitsu (BJJ) often wonder: Will jiu jitsu make me strong? The answer is a resounding maybe.

When done in a way to optimize strength, with a keen focus on adaptation through adequate recovery, optimized nutrition, and systematic stimulation towards different energy systems - which is frankly required for all strength gains - then yes, certainly. However, when done in a way that bypasses the fundamental principles of strength, don’t expect to turn into Hulk Hogan anytime soon.

The journey to strength really goes beyond the time solely spent on the mats.

Let's delve into why Jiu Jitsu is a potent tool for building strength and how to optimize your training both on and off the mats to achieve results.

Physical Demands of Jiu Jitsu

Jiu Jitsu is undeniably physical. It demands a combination of strength, endurance, and agility from practitioners at every level. Rolling on the mats requires cardiorespiratory endurance to sustain high levels of activity over extended periods. It also requires a base-level of strength to execute techniques effectively and control opponents of various sizes. Isometric strength, which is defined as the capacity to produce force or torque with a voluntary isometric or static contraction, is debatably the most important because of the ‘positions of control’ the athlete is often attempting to establish. Due to the pure physicality of the sport, when done consistently, strength adaptations will be made.

Functional Strength and Practicality

Unlike traditional strength training, which usually focuses on moving weights in a sagittal or frontal plane of motion, Jiu Jitsu emphasizes functional strength—the kind of strength that translates directly into real-world movements and activities. Practitioners develop strength in grappling-specific muscles (often which are unused elsewhere), improve balance and coordination, and enhance overall athleticism working in nearly every imaginable plane possible. Due to the complexity of movements and integration of the entire body, nearly every muscle is being recruited, due to this, it will have a net positive effect on the body when it comes to strength.

Comprehensive Approach to Training

To excel in Jiu Jitsu and maximize strength gains, a holistic approach to training is crucial. This includes incorporating strength and conditioning exercises (that should be antagonistic to the movements you are already doing). Cardiovascular training is equally important, as it improves endurance and helps maintain high levels of performance during intense rolling sessions. Though some practitioners believe that jiu jitsu alone works on all of these energy systems, most gyms do not have extra programming in their class curriculum that allows athletes to work on specific energy systems. Jiu jitsu, despite the effectiveness of the sport itself, should not be a ‘one system fits all’ approach when trying to develop your game and well-being.

Optimizing Off-the-Mat Factors

Strength gains in Jiu-Jitsu aren't solely dependent on what happens during training sessions. Factors like nutrition, recovery, and sleep play integral roles in supporting muscle growth and overall strength development. Consuming a balanced diet rich in protein, provides the fuel necessary for intense workouts and aids in muscle repair and recovery. Prioritizing quality sleep allows the body to regenerate and adapt to training stress, essential for muscle growth and overall well-being. Too often people use ‘exercise’ as their excuse to slack in other areas of their well-being. Sadly, without an EQUAL emphasis on these other variables, nothing but minimal results will ever be achieved. The Practitioner’s Journal has a section to log and document external factors and assess factors like energy, sleep, and motivation. All of these contribute to the progress one will make.

Jiu Jitsu is indeed a potent means of building strength, but achieving optimal results requires a multifaceted approach. By combining rigorous training on the mats with targeted strength and conditioning exercises, alongside proper nutrition, recovery, and rest, practitioners can unlock their potential both physically and mentally. If you're seeking to get stronger, Jiu Jitsu, when done strategically, can offer a comprehensive pathway to achieving your strength and wellness goals.

Tim