Nice Video!! How do you put your pin comment here before the video is published? I almost have 1k subscribers thanks for the tips you've given me to grow a channel!!
Training Plan for BJJ: Increasing Strength and Explosiveness Monday: Upper Body Single-Arm Dumbbell Press with Garage Grips 5 sets of 7-12 reps per arm 40 seconds rest between sets Explosive Push-Ups 5 sets of 5-7 reps 40 seconds rest between sets Tuesday: Core and Grip Strength Pull-Ups with Isometric Hold 4-6 sets of 3 reps Hold the top position for 5 seconds, followed by a slow eccentric movement 2 minutes rest between sets Grip Strength Training (various grips) 4 sets of 10-second holds per grip type 1 minute rest between sets Wednesday: Rest Day or Light Cardio Thursday: Legs and Explosiveness Isometric Squats (with 50% of max weight) 3 sets of 7-second holds in various positions 1 minute rest between sets Contrast Method (Knee Jumps and Hurdle Jumps) 5 sets of 3 knee jumps followed by 2-3 hurdle jumps 1 minute rest between sets Friday: Long Isometric Holds and Mental Strength Long Duration Lunge Hold (5-minute hold) 3 sets (5-minute hold each) 2 minutes rest between sets Home Training with Resistance Bands 3 sets of 10-second holds, followed by a curl 1 minute rest between sets Saturday: Overall Development and Mobility Isometric Holds (various positions) 4 sets of 5 minutes in different positions (e.g., dip bar, chairs) 2 minutes rest between sets Explosive Leg Training (Knee Jumps and Hurdle Jumps) 5 sets of 3 knee jumps followed by 2-3 hurdle jumps 1 minute rest between sets Sunday: Rest Day or Light Cardio Notes: Nutrition: Maintain a balanced diet with adequate protein to support recovery and muscle growth. Hydration: Drink enough water before, during, and after training. Recovery: Ensure sufficient sleep and recovery to avoid overtraining. Equipment: Garage Grips Dumbbells Pull-Up Bar Resistance Bands Hurdles for jumping exercises Use this plan to improve your strength and explosiveness in BJJ and enhance your overall performance on the mat. ... could this work?
Those were some nice new points for me! I liked that you talked about principles to incorporate into my weight training instead of just giving a big list of random exercises. As a BJJ guy I watch a lot of your videos on wrestling (and they help I think) but it's really nice to see you do some more videos on BJJ. Thanks!
For Dane I think these exercises make sense (he has a HUGE base in strength and athletic ability). For the average BJJ guy I would say they need the big lifts (Squat, Bench, Press, DL, Power clean) to build their base of strength. Most BJJ guys have a looong time removed from sports or no real contact sports history. Treating them like HS freshmen in the weight room training for a contact sport is the best medicine they will get. Frequency is an issue and I think if you are rolling 3x a week about 2 days a week of strength training is all you are going to get. Disagree about worrying too much about being specific to BJJ for the massive majority of people training, most completely lack a base of physical competence and building baseline strength is step 1.
You keep talking about strength but most of these really seem to stress muscular endurance. I've also seen that training explosive strength is best trained without being in a fatigued state. Yeah, i get it that its #sportspecific but im not convinced it's actually better.
It is not better. It is better to build a big base in general strength and while you are training your BJJ the transition to functional will occur. I think this sort of training is better for Dane himself as he is already massively strong so he can use the specificity. I do not think for the average BJJ dude this is the way to go. Need a baseline of physical competence first.
Sir, I think your white T-shirt with Spartan logo is way better than ... the black one! One really good video for martial arts practitioners ! Thank you ..
I thought of something in the gym… and nobody could break it… If I see a moment where I can push and I grab both hands on your throat then trip and raise my hips in full mount… you’re dead maybe small joint manipulation but if I have both hands on your throat in full mount it’s pretty much over
@@dillonwolcott7655 True. I meant in a real scenario where you’re concerned for your life. I actually tested this with my cousin who is (was) a national champion wrestler and the problem is (was) as soon as I raise my hips to put my weight into the choke, I no longer have control of the position. If I keep my hips down, he was easily able to break the choke so… Really not that effective to begin with
@@hanzflackshnack1158 if they can't get their feet to the floor together, there's basically no shot of them getting up, especially if you're choking them
