The Journey to Finding the Right Training Mix for Jiu-Jitsu 🥋💪
Hey Team Elevate!
Today, I’m excited to share a bit about my journey through different workout styles, how they’ve impacted my Jiu-Jitsu, and what I’ve found works best. For context, my training approach is all about supporting my Jiu-Jitsu, not the other way around, so I’ve tailored it with that in mind. I believe that as long as you’re managing stress and recovery well, different styles can work—but balancing them with Jiu-Jitsu takes some trial and error.
Here’s a quick rundown of my training evolution:
1. Beginnings with Strength Training:
I started young, thanks to my dad teaching me 5x5 lifting. It was all about heavier weights and low reps to build foundational strength. This 5x5 method taught me the basics of strength and set a solid foundation for everything else that followed.
2. Exploring Bodybuilding:
After building up strength, I moved into bodybuilding to work on my physique. Being a smaller-framed guy, I wanted to put on some muscle. But I found that bodybuilding isolates muscles in a way that doesn’t align with the demands of Jiu-Jitsu. Imagine blasting your biceps and triceps for an hour, then stepping onto the mats and trying to escape an armbar or secure a choke—your arms would be fatigued, or worse, prone to injury. So while bodybuilding helped me build strength and size, it didn’t align well with the flexibility and explosive movement required in Jiu-Jitsu.
3. Discovering Powerlifting:
After stepping away from bodybuilding, I was drawn to powerlifting to explore a different side of fitness. Powerlifting focuses on maximizing strength in the big lifts—deadlifts, squats, and bench press—through heavy weights and low reps. I started experimenting with different stances, squat variations, and techniques to perfect my form and optimize strength gains. Powerlifting is an amazing way to peak in strength, and I gained a ton of power and knowledge. However, the high volume and intensity put a lot of stress on my nervous system, which was tough to balance with Jiu-Jitsu. Trying to do both on the same day or even back-to-back often left me mentally and physically drained. I learned that powerlifting could be beneficial but needed to be carefully balanced with my Jiu-Jitsu training to avoid burnout.
4. Adding Endurance Training:
I also tried endurance training, using lighter weights, higher reps, and circuits. This style boosted my cardio and explosiveness, which translated well to Jiu-Jitsu. However, unless you’re naturally strong, endurance training alone might not give you the raw strength needed for control in Jiu-Jitsu. It builds overall fitness and helps in longer rounds, but on its own, it might lack the strength base needed for certain positions.
5. Finding My Ideal Mix:
Now, I’ve found what feels like the perfect balance for me: a mix of strength and conditioning. I split my training into three days—push, pull, and squat—with each day centered around a heavy 3x5 exercise for strength. After the main lift, I add a circuit focused on endurance, explosiveness, and maintaining strength without overloading the big lifts. On two of these days, I often throw in a sprint variation at the end, whether on the assault bike, rower, or through running sprints. This approach has improved my explosiveness and overall endurance on the mats and really complements my Jiu-Jitsu training.
6. Lessons Learned:
Looking back, I also wish I’d focused on my nutrition earlier. My diet wasn’t bad, but optimizing it would’ve boosted my performance and recovery. At 29, I’ve learned that Jiu-Jitsu is a marathon, not a sprint. The right balance of strength, conditioning, and nutrition has made a huge difference for me.
It’s all about working smarter, focusing on recovery, and staying consistent for the long haul. If you’re on your own journey of finding the right training mix, I hope this helps inspire you to keep pushing and adapting until you find what works best for you.
Stay strong,
Rafael