Brazilian Jiu-Jitsu (BJJ) is a demanding sport that requires strength, endurance, mobility, and resilience. For many athletes, especially those who train on the mats multiple times per week, fitting in a smart and efficient weight training program can be a challenge. The good news is, you don’t need to live in the gym to see real benefits—two focused lifting sessions per week can significantly boost your performance, reduce injury risk, and help you feel stronger in every roll.
Below is a sample 2-day per week weight training program tailored to the needs of BJJ athletes.
Why Only Two Days?
Most BJJ practitioners already spend 3–5 days training on the mats. Adding more lifting can lead to overtraining or take away from recovery. Two full-body sessions provide just the right amount of strength stimulus while leaving plenty of energy for technical drilling, rolling, and conditioning.
Training Goals for BJJ Athletes
Grip and pulling strength – critical for controlling opponents.
Posterior chain development – strong back, hips, and hamstrings for explosive movements.
Core and rotational strength – protects the spine and enhances guard play.
Joint stability – reduces injury risk in shoulders, knees, and lower back.
Functional strength – exercises that carry over to real movement patterns used in BJJ.
The Program: 2 Days Per Week
Day 1 – Strength & Power Focus
Trap Bar Deadlift – 4 sets of 5 reps
Pull-Ups (weighted if possible) – 4 sets of 6–8 reps
Bulgarian Split Squats – 3 sets of 8 reps per leg
Standing Overhead Press – 3 sets of 8–10 reps
Farmer’s Carries (with dumbbells or kettlebells) – 4 carries, 30–40 yards each
Why it works: Deadlifts and carries build the raw grip and hip strength crucial for takedowns and posture. Pull-ups and presses balance upper body strength for both offense and defense. Split squats help with balance, guard passing, and knee health.
Day 2 – Explosive & Functional Strength
Front Squats or Goblet Squats – 4 sets of 6–8 reps
Barbell or Dumbbell Bench Press – 3 sets of 6–8 reps
Kettlebell Swings – 3 sets of 12–15 reps
Renegade Rows (dumbbell plank rows) – 3 sets of 8–10 per side
Hanging Leg Raises or Ab Wheel Rollouts – 3 sets of 10–12 reps
Why it works: Front squats and presses build balanced pushing strength. Kettlebell swings train hip power and conditioning, while renegade rows and core work improve rotational stability and anti-rotation strength—exactly what you need for guard retention and scrambles.
General Guidelines
Warm Up: Spend 5–10 minutes on mobility (hips, shoulders, wrists) and light cardio.
Rest Between Sets: 90–120 seconds for big lifts, 60 seconds for accessory work.
Progression: Add small amounts of weight or extra reps weekly.
Balance with BJJ: Place your lifting on days when you’re not doing hard sparring, or at least separate by several hours from tough rolls.
Final Thoughts
A consistent 2-day strength program like this will improve your grip strength, hip drive, and injury resilience—all while leaving plenty of room for drilling and rolling. Remember, the goal of lifting for BJJ isn’t to become a powerlifter; it’s to become a stronger, healthier grappler who can perform on the mats for years to come.
