Best Leg Training for BJJ | JTSstrength.com

Summary

Chad Wesley Smith interviews Octavio Susa, a three-time IBJJF world champion and coach at Gracie Baja, on the best leg training for jiu-jitsu. They discuss the importance of leg strength for takedowns and ground fighting, showcasing exercises for explosive power like weighted squat jumps and kneeling jumps. Maximal strength is emphasized with squats and trap bar deadlifts, while belt squats target strength endurance. Mobility is addressed with Cossack squats to prevent injuries, providing a comprehensive approach to lower body training for jiu-jitsu.

Takeaways

• 🤼‍♂️ Octavio Susa, a three-time IBJJF world champion, emphasizes the importance of leg strength for jiu-jitsu, especially for takedowns and ground fighting.
• 🏋️‍♂️ Explosive power in the lower body is crucial for quick movements in jiu-jitsu, with exercises like weighted squat jumps and kneeling jumps being effective for this.
• 💥 Weighted squat jumps can be performed with various weights and focus on the reactive force off the ground rather than deep squats.
• 🧗 Kneeling jumps are beneficial as they teach power generation from the hips, which is particularly useful in jiu-jitsu scenarios where ankle and knee extensions may be limited.
• 🏋️‍♂️ Maximal strength is fundamental for all other strength qualities in jiu-jitsu, with the squat being a primary exercise for this, using a safety squat bar for comfort and reduced shoulder stress.
• 💼 The trap bar deadlift is recommended for jiu-jitsu athletes due to its lower back friendliness and effectiveness in building hip strength.
• 🔁 Strength endurance is vital for maintaining positions and executing techniques late in jiu-jitsu matches, with the belt squat being an excellent exercise for this without stressing the lower back.
• 🏋️‍♀️ The belt squat allows for high rep training and can be modified with different stances and added resistance for comprehensive leg training.
• 🧘‍♂️ Mobility exercises like the Cossack squat or lateral lunge are essential for injury prevention and improving range of motion in the hips, ankles, and overall lower body.
• 👨‍🏫 Octavio Susa, as a coach at Gracie Baja in Huntington Beach, offers valuable insights into training that can be applied by athletes looking to improve their jiu-jitsu performance.

Q & A

Who is Octavio Susa and what are his accomplishments in Brazilian Jiu-Jitsu?

Octavio Susa is a three-time IBJJF world champion at black belt, a three-time Pan Am champion, and a five-time Brazilian national champion.

What is the significance of leg strength in Brazilian Jiu-Jitsu?

Leg strength is crucial in Brazilian Jiu-Jitsu for takedowns, maintaining positions, and scrambling, as practitioners are often on their feet and need to exert force to take down opponents or maintain control on the ground.

What are some exercises recommended for developing explosive power in the lower body for Jiu-Jitsu?

Some exercises for developing explosive power in the lower body include weighted squat jumps and kneeling jumps, which help in generating power for takedowns and scrambles.

How can one perform a weighted squat jump effectively?

A weighted squat jump can be performed by starting from a quarter squat position and jumping upwards, using dumbbells, a trap bar, kettlebells, or a weight vest to add resistance. The focus should be on reactiveness rather than depth of the squat.

What is the purpose of kneeling jumps in Jiu-Jitsu training?

Kneeling jumps are designed to teach athletes to generate power from the hips, which is particularly useful in Jiu-Jitsu for movements like knee cut passes and getting up from the ground.

Why is maximal strength important for Jiu-Jitsu athletes?

Maximal strength is important as it drives other strength qualities like explosive power and strength endurance, which are essential for various movements and positions in Jiu-Jitsu.

What are the benefits of using a safety squat bar for Jiu-Jitsu athletes?

A safety squat bar is beneficial for Jiu-Jitsu athletes because it is comfortable on the shoulders and reduces stress on the wrists and low back, allowing for heavy loading without compromising technique or exacerbating existing injuries.

How does the trap bar deadlift aid in developing maximal strength for Jiu-Jitsu?

The trap bar deadlift is an effective exercise for developing maximal strength in the lower body, as it emphasizes the hip hinge and extension movement patterns, which are crucial for Jiu-Jitsu. It also places less stress on the lower back compared to conventional deadlifts.

What is the belt squat and how does it help in developing strength endurance for Jiu-Jitsu?

The belt squat is an exercise where resistance is applied to the hips via a belt, allowing for high repetitions without loading the low back. It helps develop strength endurance in the legs, which is important for maintaining positions and executing techniques late in a match.

How can mobility exercises like the Cossack squat benefit Jiu-Jitsu athletes?

Mobility exercises such as the Cossack squat improve range of motion in the hips, hamstrings, and ankles, which is essential for preventing injuries and enhancing performance in various movements and positions in Jiu-Jitsu.

What is the importance of maintaining a full range of motion in strength training for Jiu-Jitsu?

Maintaining a full range of motion in strength training is important for improving mobility, preventing injuries, and ensuring that the muscles and joints are prepared for the dynamic movements required in Jiu-Jitsu.