Why You're Not Getting Stronger In Jiu Jitsu (The Harsh Truth)

I see athletes training Jiu-Jitsu three to four times a week, hitting the gym, and still getting smashed on the mat. If you are putting in work in the gym, but it's not showing up on the mat.. You don't need a magic supplement or a new series of flashy exercises.

You need the right blueprint for building brutal grappling strength!

I want to give you a simple, practical plan to lift heavy, that actually transfers to rolling hard on the mat. Real steps you can use this week to get stronger, build muscle, and improve your conditioning.

The Harsh Truth: You Train Like A White Belt In The Gym

White belt mentality is great for learning Jiu-Jitsu. It keeps you humble and curious. The problem is when you treat the gym like a white belt: no plan, no progression, and lots of random moves copied from social media.

Those three mistakes are why strength does not show up on the mat:

• No plan of progression. Random workouts produce random results. Your strength gains need a roadmap.
• No structure or intention. Going to the gym without a clear intention of what you are going to train, and the intensity behind it, wastes your time and energy.
• Poor recovery and chronic fatigue. You don't make progress off of what you do in the gym or on the mat... Only what you can RECOVER from! If you are always sore, under-slept, or under-fueled, gains never stick.

Use the VIP Method: Vision, Intention, Purpose

Before you touch the barbell, set a clear VISION for what you want to be able to do on the mat. A "goal" is only the end outcome. The VISION is the roadmap on how you are going to get there. Then set an INTENTION for each training session. Go into every workout knowing exactly what you are there to do and the effort that you are going to apply to that session. Finally, understand the PURPOSE behind the exercises, training modalities, etc. that you use in your workout. I'm not saying you need to be a PhD in Exercise Physiology, but understanding a little bit about why we train the way we do will help you get a little more out of each workout.

Simple Grappling Strength Blueprint

This is the Simple Strength Blueprint that I created to help you get started on building brutal grappling strength. It works for beginners and experienced grappers. Follow it for 8 to 12 weeks and you will notice the difference on the mat. *This blueprint is the bedrock of the FREE Grappler Accelerator program!*

Strength:

• Pick 2-4 compound lifts per workout: squat, hip hinge (deadlift or good morning), lunge, rotational movement, horizontal press, horizontal pull, vertical press, vertical pull.
• Do 4-6 sets of 4-6 reps per compound lift.
• Train up to technical failure. Keep 1-2 reps in reserve on working sets.
• Rest as needed between sets.
• Pick variations that work best for you and your body.

Speed & Explosive Power:

• Include low-intensity plyometrics in warm-ups: jump rope, standing hops, drop catches (ball toss and catch).
• Half your workouts each week should include 1-2 explosive movements: kettlebell swings, med-ball slams, sled pushes, etc.

Hypertrophy:

• Add 2-4 single-joint accessory moves at the end of each session.
• Aim for 3-5 sets of 8-15 reps to stimulate muscle growth.

Conditioning:

• Aerobic Conditioning: 1-2x /  week: 20-40 minutes of steady effort. Use whatever conditioning equipment you prefer (run, rower, fan bike, etc.). Focus on nasal breathing the entire time. Keep these sessions separate from your strength work.
• Anaerobic Conditioning: Can be added to 1-2 of your strength workouts. Keep intervals to the same time domain as the strength work. (Example: If you sets of bench press each tak 15-20 seconds to complete, your conditioning intervals at the end of that workout should also be 15-20 seconds)
• Keep conditioning sessions away from your main strength work to prevent conflicting signals.
  
  

Weekly Training Split Suggestions

A practical sweet spot is 2-4 gym sessions per week. If you only have two days, make them full-body strength sessions with a speed element. If you train four times, you can split upper/lower or rotate full-body strength with a dedicated speed day.

Separate your hardest sessions by 48-72 hours. If Monday is a max strength day, don’t do an all-out sparring session the next day. Dial intensity up and down across the week so you can actually recover and adapt.

Recovery Is Not Optional

You do not get stronger when you lift. You get stronger when you recover. Sleep, food, hydration, and smart scheduling are the non-glamorous work that makes the gym and mat time count.

Start Today

If you are tired of random workouts and want to develop true grappling strength, use this blueprint. Follow a plan, train hard, and recover harder.

Kick start your grappling athelticism in just 30 days and join my FREE Grappler Accelerator training program!

FAQ

Q: How many gym sessions should a grappler do per week?
A: Aim for 2-4 strength and conditioning sessions per week. Two full-body sessions work if your Jiu-Jitsu volume is high. Up to four sessions is fine if you can recover and it does not hurt your mat training.

Q: What rep ranges build strength for Jiu-Jitsu?
A: Use 4-6 sets of 4-6 reps on compound lifts. That range develops foundational strength while keeping the workload manageable for grapplers.

Q: Can I do conditioning and strength on the same day?
A: You can, but keep longer duration conditioning away from heavy strength sessions when possible. Short durating, high-intensity conditioning is paried best with strength work.

LIFT HEAVY. ROLL HARD.

- Coach J 👽