Jiu Jitsu question

[shanz3]

Hi My Name is Shantelle,

I have just started competing in Jiu Jitsu comps. I am fairly fit and have a little bit of muscle. I have about 5 months until my next comp. If my goals are to build up my power and strength so that I am the strongest I can be for my comps. What would be the best program to do for training for jiu jitsu where my main goal is to build up my strength and power, but I also need to be explosive and have endurance?

Hope somebody can help.
Shantelle

[Phyziks]

I would say try some kettle-bell training for explosiveness. For overall strength and power, definitely heavy compound lifts. You should train like a power lifter.

[wayno1986]

what weight are u looking to compete in if u are not worried about putting on some kgs try bulking then condition

Hi My Name is Shantelle,

I have just started competing in Jiu Jitsu comps. I am fairly fit and have a little bit of muscle. I have about 5 months until my next comp. If my goals are to build up my power and strength so that I am the strongest I can be for my comps. What would be the best program to do for training for jiu jitsu where my main goal is to build up my strength and power, but I also need to be explosive and have endurance?

Hope somebody can help.
Shantelle

[nightrain36]

I did BJJ and was undefeated in competition. I did explosive lifts like snatches, hang cleans, power cleans, etc. 3-4 times a week.

[RMBros]

I 2nd the motion for Olympic Lifts (snatch and clean and the related power versions of each).

I also used the lower back/posterior chain strength from Deadlifts a lot - but mainly for take downs from knees or feet.

You should probably work on your grip strength as well, especially if you are competing in Gi tourneys - if you have an old Gi, you can specifically train Gi gripping by cutting it into strips then using the strips to do any kind of pulling movement in the gym (pullups, curls, etc - even just looping the material around a heavy DB and doing a static hold can help your grip).

I haven't done this one, but you can also train your bump by putting a BB across your hips to simulate the weight of an opponent - it looks pretty sexual, so this one may not work in a public gym if you embarrass easily.

[nightrain36]

HIIT also works well. Shorts sprints as well as 5 minute hard running time periods with 1 minute breaks...this will help you with conditioning for each round. In addition it helps with leg speed/power.

[orka]

Try incorporating towel pullups to your back/bicep days, as they are great for your grips! There are also many jiujitsu-applicable exercises you can perform with the bulgarian bag if you have access to one.

But most importantly, you need to always keep your core strength in check. Even without equipments, there are many exercises you can perform on the mat that will help you improve your jiujistu-applicable core strength, such as performing animal drill supersets.