Training Philosophy

BJJ is a grappling martial art where technique is king, but physical attributes provide the margin. S&C for BJJ supports mat work - it never replaces it. Key principles: - Mat time is primary; S&C supports, doesn't compete - Grip endurance is critical - grips win and lose matches - Posterior chain and pulling strength dominate grappling - Isometric strength (holding positions) and explosive power (escapes/sweeps) both matter - Recovery management is crucial - BJJ sessions are already taxing - Injury prevention focus: neck, shoulders, elbows, knees are vulnerable Volume must be conservative: - BJJ itself is resistance training with maximal resistance (your opponent) - Adding high-volume lifting on top leads to overtraining - 2-3 S&C sessions per week maximum for most practitioners - Focus on quality over quantity Physical demands of BJJ: - Grip strength and endurance (holding gi/no-gi grips) - Hip mobility and power (guard work, sweeps) - Core stability (maintaining/escaping positions) - Pulling strength (armbars, back takes, collar chokes) - Neck strength (defending chokes, head position) - Explosive power (escapes, takedowns, reversals)