Strength Training: The Key to Preventing Injuries and Improving Performance in Wrestling & Jiu Jitsu
Jiu jitsu & Wrestling are incredible sports that requires a combination of technique, endurance, and strength. While practicing technique and drilling movements are essential to improve in wrestling & jiu jitsu, strength training is often overlooked as an important aspect of training.
Truth to be told - Incorporating strength training into your routine can significantly improve your grappling performance and most importantly, it helps to prevent injuries.
Why is Strength Training Important for Jiu Jitsu & Wrestling?
Strength training improves the durability of the joints, ligaments, and muscles. This helps prevent injuries.
Jiu jitsu & Wrestling put a lot of stress on the body, especially the joints. By improving the strength of the muscles surrounding the joints, the joints become more stable and less prone to injury. Additionally, strength training helps to correct muscular imbalances, which can also contribute to injuries.
Strength training improves an athlete’s overall performance.
Stronger muscles allow for more explosive movements and better endurance. For example, having stronger leg muscles can help with guard retention and escaping from bad positions. A stronger grip can help with controlling opponents and securing submissions.
How to Incorporate Strength Training into Your Jiu Jitsu Routine?
Incorporating strength training into your jiu jitsu routine doesn't have to be complicated or time-consuming. Here are some tips to help you get started:
Set clear goals: Whether you want to improve your endurance, explosive power, or overall strength, setting clear goals will help you design a training plan that is specific to your needs.
Start with compound exercises: Compound exercises, such as deadlifts, squats, and bench presses, are exercises that target multiple muscle groups at once. These exercises are efficient and effective for building overall strength.
Focus on form: Proper form is crucial when lifting weights to prevent injuries. Before increasing the weight, make sure you have mastered the correct form.
Gradually increase the weight: As you get stronger, it's important to gradually increase the weight to continue making progress. However, don't sacrifice form for weight.
Include a variety of exercises: Incorporating a variety of exercises helps prevent boredom and can target different muscle groups. Think of a combination of exercises that simulate a movement or technique in Wrestling or BJJ.
Rest and recover: Strength training can be demanding on the body, so make sure to allow for rest and recovery between workouts.
Why is it Important to Incorporate Weights into Your Training Routine?
While bodyweight exercises can be effective for building strength, incorporating weights into your training routine can further enhance your jiu jitsu performance. Weights allow for progressive overload, which is essential for building strength. Doing weights training can help target specific muscles that may be difficult to target with bodyweight exercises alone.
For example, the deadlift is an excellent exercise for building overall strength and targeting the posterior chain muscles, such as the glutes and hamstrings, which can be difficult to target with bodyweight exercises alone.
In conclusion, strength training is an important aspect of jiu jitsu & wrestling training that should not be overlooked. It can help prevent injuries, improve overall jiu jitsu performance, and enhance the longevity of your jiu jitsu journey.
Incorporating strength training into your routine and gradually increasing the weight, you can achieve your jiu jitsu goals and become a stronger, more well-rounded athlete.
Talk to your coaches at Sydney Wrestling Academy today to find out the different types of strength training exercises that can help you with enhance your Wrestling & Jiu Jitsu performance!