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.

Outlines

00:00

🤼‍♂️ Introduction to Jiu-Jitsu Leg Training

Chad Wesley Smith introduces a video on leg training for jiu-jitsu, featuring Octavio Susa, a decorated jiu-jitsu competitor and coach at Gracie Baja in Huntington Beach. Octavio emphasizes the importance of leg strength for takedowns and ground fighting. The video will cover exercises for explosive power, maximal strength, strength endurance, and mobility to prevent injuries. The first exercise shown is the weighted squat jump, which focuses on explosive lower body power. It's performed with light to moderate weights for quality jumps, aiming for three to five jumps per set. The exercise is adaptable for different training phases, such as lactic power training with short rest periods or sustained jumping for lactic capacity.

05:01

🏋️‍♂️ Maximal Strength and Lower Body Exercises

The second paragraph delves into maximal strength training for jiu-jitsu, with the squat being highlighted as a fundamental exercise. The safety squat bar is recommended for those with shoulder issues, allowing for a comfortable and balanced squat. The squat is performed with a focus on maintaining an upright torso and can be loaded with heavy weights for sets of three to six reps. Additionally, the trap bar deadlift is introduced as an alternative to the traditional deadlift, being easier on the lower back and allowing for heavy loads. The importance of controlling the eccentric phase of the lift for developing various strength qualities is discussed. The paragraph concludes with a mention of strength endurance and its relevance to jiu-jitsu performance, suggesting various training methods to improve this aspect.

10:04

🦿 Strength Endurance and Mobility for Jiu-Jitsu

The final paragraph focuses on developing strength endurance and mobility in jiu-jitsu training. The belt squat is introduced as an exercise that allows for high rep training without stressing the lower back, which is beneficial for athletes with back issues. The exercise can be performed with various stances and techniques, and intensity can be increased with added weights or bands. The Cossack squat or lateral lunge is another exercise highlighted for improving lower body mobility, especially in the hips, hamstrings, and ankles. The exercise involves a wide stance and lateral movement, which can be progressed by adding weights. The paragraph concludes with a reminder of the importance of full range of motion training for mobility and injury prevention, and a call to action for viewers to engage with the content and visit Gracie Baja for training.

Keywords

💡Jiu-jitsu

Jiu-jitsu, specifically Brazilian Jiu-Jitsu (BJJ), is a martial art that focuses on ground fighting and submission holds. In the context of the video, it is the primary sport being discussed, with the focus on how leg training can enhance performance in this discipline. The script mentions various jiu-jitsu techniques like takedowns and guard play, which are integral to the sport and benefit from strong leg muscles.

💡Leg Training

Leg training refers to a set of exercises designed to strengthen and develop the muscles of the lower body, particularly the legs. The video emphasizes the importance of leg training for jiu-jitsu practitioners, as it aids in takedowns and maintaining strong positions on the mat. Leg training is crucial for overall performance and injury prevention in the sport.

💡Explosive Power

Explosive power is the ability to generate force quickly and is critical in sports like jiu-jitsu, especially during takedowns and scrambles. The video script discusses exercises like weighted squat jumps and kneeling jumps, which are designed to improve this quality. These exercises help athletes to be fast and reactive, which is essential for success in jiu-jitsu competitions.

💡Maximal Strength

Maximal strength is the highest amount of force a muscle or group of muscles can produce in a single effort. The video highlights exercises like squats and trap bar deadlifts to develop maximal strength in the lower body. This type of strength is important for jiu-jitsu as it can improve an athlete's ability to control and submit opponents.

💡Strength Endurance

Strength endurance is the ability of a muscle to exert force repeatedly or sustain contractions over time without fatigue. The script mentions that strength endurance is important for jiu-jitsu athletes, as matches can be long and require sustained effort. Exercises like belt squats are suggested to improve this quality, ensuring athletes can maintain technique and power throughout a match.

💡Mobility

Mobility refers to the range of motion around a joint or series of joints. The video stresses the importance of lower body mobility for jiu-jitsu practitioners to prevent injuries and improve performance. Exercises like Cossack squats are recommended to enhance mobility in the hips, hamstrings, and ankles, which are crucial for the dynamic movements in jiu-jitsu.

💡Prehab

Prehab, short for pre-habilitation, is a proactive approach to injury prevention through targeted exercises. The video mentions prehab in the context of injury prevention exercises that can be incorporated into a jiu-jitsu athlete's training routine to maintain and improve mobility, thus reducing the risk of injury.

💡Weighted Squat Jump

A weighted squat jump is an exercise where an individual performs a squat and then jumps upwards while carrying additional weight, such as dumbbells or wearing a weight vest. The video uses this exercise as an example of developing explosive power in the lower body, which is beneficial for takedowns and scrambles in jiu-jitsu.

💡Kneeling Jump

A kneeling jump is an exercise where an individual jumps from a kneeling position, focusing on generating power from the hips. The script describes this as an effective exercise for jiu-jitsu athletes to develop explosive hip power, which is particularly useful for movements on the ground, such as when transitioning from a defensive position to an offensive one.

💡Safety Squat Bar

The safety squat bar is a specific type of squat equipment that is designed to reduce stress on the shoulders and wrists, allowing for a more comfortable and upright posture during the squat. The video recommends using the safety squat bar for developing maximal strength in the lower body, as it is easier on the joints and allows for heavier loads without compromising form.

💡Trap Bar Deadlift

The trap bar deadlift is a variation of the traditional deadlift that uses a hexagonal barbell, allowing the lifter to stand in the middle with the bar resting on their trapezius muscles. The video script suggests this exercise as a way to build maximal strength in the lower body while minimizing stress on the lower back, which is beneficial for jiu-jitsu athletes who often have lower back issues.

Highlights

Chad Wesley Smith and Octavio Susa discuss the best leg training for jiu-jitsu.

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

Octavio emphasizes the importance of strong legs for takedowns and ground fighting in jiu-jitsu.

Explosive power in the lower body is crucial for takedowns and scrambles in jiu-jitsu.

Weighted squat jumps are recommended for developing explosive power in the lower body.

Kneeling jumps help generate power from the hips, which is useful for jiu-jitsu scrambles.

Maximal strength is essential for improving all other strength qualities in jiu-jitsu.

The safety squat bar is a good option for lower body maximal strength training due to its comfort on the shoulders.

Trap bar deadlift is preferred for maximal strength development due to its lower back friendliness.

Strength endurance is important for maintaining good positions and executing techniques late in jiu-jitsu matches.

Belt squats are effective for developing strength endurance without loading the low back.

Mobility is crucial for injury prevention and optimal performance in jiu-jitsu.

Cossack squats or lateral lunges are exercises that improve mobility in the hips, hamstrings, and ankles.

Training through a full range of motion is a simple way to improve mobility.

Octavio Susa invites viewers to train at Gracie Baja Huntington Beach for an intense jiu-jitsu experience.

Transcripts

everybody what's up Chad Wesley Smith

here juggernaut training systems gonna

be talking to you today about the best

leg training for jiu-jitsu and I'm

honored to be joined by three-time IBJJF

world champion at black belt

three-time Pan Am champion five-time

Brazilian national champion Octavio Susa

how you doing brother

very good man pleasure to be here very

good to see you good to see you so

you're the coach at Gracie Baja

Huntington Beach that's correct

and how long you been trained youth

before I have been training jiu-jitsu

pretty much my whole life like I started

when I was like 13 years old back in

Brazil and my school I have been living

on Eaton Beach right now and I opened up

this school about like four years and

half ago nice so as you look at you know

strength training and physical training

for jujitsu like what do you really

stands out about being important about

you know you got to have your legs in

shape like what's the most important

thing that your legs can do well we have

to have like the their legs how can I

say very strong like specially for

jujitsu like because we all the time on

our feet like with the takedowns like so

we have to be like strong like for in

order to take somebody down like even

like when we put fighting on the ground

like with the close guard you know so

it's very important you to be there with

the legs like strong alright so today

with Octavio and I show you some of our

favorite exercises for explosive power

in the lower body for maximal strength

strength endurance and then also some

exercise you can use for improved

mobility kind of prehab injury

prevention type of exercises alright so

the first exercises that we want to show

you are some exercises for explosive

power in the lower body so whether

you're shooting for a takedown or you

have a scramble being fast is probably

more important even than than the

maximal strength component when it comes

to being a successful jiu-jitsu

competitor so the first exercise that a

BIA is going to show you is a weighted

squat jump you can weight this in a lot

of different ways holding dumbbells

stand inside of a trap bar holding

kettlebells wearing a vest really simple

exercise very easy to execute not too

much technique to it so and just do like

three reps

so it's not you know it's not important

that you're necessarily squatting down

very deep while you do it you just want

to go from sort of a quarter squat and

up being reactive off of the ground

using an overly heavy weight isn't

necessary though you can sort of exploit

different parts of the force velocity

curve using lighter or heavier weights

but this thirty pounds by twenty to

fifty pounds twenty to sixty pounds

maybe for bigger guys if you're really

strong will be enough and keeping really

high quality of work like you know three

to five jumps per set and we can use

this in a lactic power phases where

you're just training for a pure quality

a lactic capacity where we're doing

maybe three jumps than a very short rest

like ten seconds or even lactic capacity

where there's you know staying with a

smooth consistent pace on the jumps for

thirty to forty seconds at a time

the next explosive lower body exercise

that we really like for jiu-jitsu

competitors it takes no equipment are

kneeling jumps and kneeling jumps are

great because it teaches you to generate

power with just the hip though while you

know in traditional like jumping and

sprinting you're looking for triple

extension so from the ankle knee and hip

a lot of times in jiu-jitsu you're on

the ground so that extension from the

ankle and even the knee may not really

exist so the kneeling jump is a great

exercise because it allows you know

teaches the teaches the athlete to

generate just force from the hip which

can be particularly useful you know

during the scramble whether you're you

know maybe you're down on one knee or

both knees and you have to finish a

single leg you're going for an explosive

like a knee cut pass so let's do a

couple reps here the newly Angele if

they're trying to land as high as

possible and turn sideways to and do two

more

so what is doing there is perfect

you can you know add more challenge to

this exercise by wearing a weight vest

by having a bar on your back by holding

a kettlebell or a dumbbell in front of

you you know you can add extra movements

to this like you could go kneeling jump

and as soon as you land jump again for

height or jump out for distance you get

a kneeling jump into a sprint yeah

really only limited by your creativity

there but kneeling jump is a very you

know effective exercise for all the

reasons we talked about creating that

explosive power from just the hip and it

takes no special equipment and really no

room to execute so great exercise to

include for jiu-jitsu competitors

alright so now that we've developed some

explosive power in the lower body

maximal strength is going to be our next

objective and maximal strength is really

gonna be what drives everything else

it's going to improve explosive power

it's going to improve strength endurance

it's gonna help you all around now how

strong you need to be squatting 500

pounds or 600 pounds gonna be helpful

for jiu-jitsu that's sort of a topic for

a different day but when it comes to

developing maximal strength in the lower

body for jujitsu the squat of course is

going to be the the best exercise and if

you have access to this a safety squat

bar is really effective because so many

Jitsu competitors have really bad

shoulders and it's it's maybe too

stressful for them to hold the bar on

their back and a traditional high bar or

low bar back squat and maybe holding the

bar and the front squat is too stressful

in the wrist so if you have access to a

safety squat bar really really good

option because it's very comfortable on

the shoulders to hold so I'll tell you I

was gonna do a couple of reps here so

there's no external rotation and the

shoulder very comfortable there it's

keeping a weight balance through his

whole foot squatting to good depth

that's the simplest way to improve

mobility is just to lift through a full

range of motion the safety squat bar is

great because it's very easy for the

athlete to keep a very upright posture

in their torso they're not gonna get

leaned over too much and it's just an

easy exercise to learn you could you

know

even have them performant like a

hatfield squat where they're holding on

to handles in front of them because you

don't even need to have your hands on

the bar to execute it if they need that

for a little bit of extra balance and

this is an exercise that you can you

know load up heavy doing heavy sets of

like three to six reps not going to be

so important for you to find you know to

really push your your one rep max for

jiu-jitsu but you know training heavier

and heavier and the three to six reps

for three to six rep range for a couple

sets per week will improve the maximal

strength of the lower body and help

improve all those other strength

qualities that can help with jiu-jitsu

another great exercise for maximal

strength development in the lower body

for jiu-jitsu competitors is the trap

bar deadlift you know all deadlifting

variations are going to be really useful

for a jiu-jitsu because there is so much

you know stress and emphasis on a

powerful hip hinge and hip extension

movement pattern but the traditional

conventional deadlift straight bar

deadlift maybe a little bit too

demanding from a technique perspective

for a lot of jutsu athletes especially

since there's so much stress on the low

back already when you're playing guard

and and guys with a lot of history of

low back issues so using the trap bar

deadlift which is gonna be so much

easier to learn a little bit less stress

on on the lower back will be you know

sort of the preferred modality that we

use for developing maximal lower body

strength plus you can go really heavy on

it so do like five reps so TVO's got the

bar right over the middle of his foot

controlling it up and down a lot of

benefit to controlling the eccentric

phase of the the of any deadlifting

variation particularly for jiu-jitsu

competitors there's you know not just

concentric strength is what's going to

matter but eccentric strength yielding

strength isometric strength so many

different strength qualities that are

needed that's good so making sure that

you're controlling the eccentric phase

of the lift is gonna be really important

you might see a lot of really big power

lifters you know pull a max maximum

deadlift and

you know not drop the bar but lower it

really quickly and while that's fine for

a powerlifting competition where you

only have to do one rep and as long as

you're lowering it while keeping your

hands on the bar it's still gonna count

in competition for you know jiu-jitsu

where you have to have so many different

types of strength building the e centric

strength and controlling the weight on

the way down is gonna be really

beneficial so the trap bar deadlift you

know whether you have a closed trap bar

an open trap bar like this low handles

high handles all good options elevating

the bar on blocks if that's what's

necessary for the athlete to get into a

good position this is a simple very

effective exercise they can load heavy

and get stronger in a highly

transferable way to your jujitsu

competition the next strength quality

that we're looking to develop for the

lower body for jutsu competitors is

strength endurance so whether you're in

a 5 6 7 8 10 20 minute match strength

endurance is going to be really

important because at the end of that

match you still have to be able to hold

good positions you know whether you're

playing top hearing like a headquarters

position whether you got your feet on

your opponent's hips trying to play a

good guard or you still need that you

know that strength endurance to shoot

for you know shoot a takedown with 30

seconds left in the match and get that

late win so developing strength

endurance as well as lactic threshold is

gonna be really important now there's a

lot of different things that you can do

to develop that whether it's you know

sled dragging farmers walks running

stadiums all those are really good

options and the belt squat is one of our

favorite exercises to do that as well

because you can train the legs so hard

in absence of loading the low back and

as we mentioned with the trap bar

deadlift how so many jutsu athletes have

low back issues already you know being

able to put them in a give them a

situation where they don't have to

further load their low back and give it

a break is gonna be really helpful so

the belt squat we can train for really

high reps you know to really muscular

failure for the legs without worrying

about exacerbating any low back injuries

so if you're fortunate enough to have a

belt squat like this this is the rogue

rhino belt squat that otávio is going to

be using that's great but you can also

just you know train

a dip belt standing up on blocks and the

weight hanging between your your legs is

totally fine option you could use a

landmine set up all kind of different

options for the belts what good and hop

up there so the belt squat allows you to

manipulate the your stance and technique

you can go closer stance wider stand so

you can sit back and make it more hip

dominant you can stay more forward and

make it more like dominant a lot of good

options you can attach bands and and do

more speed work type of stuff on here

but it's a great option if you want to

just pump out reps sets of ten sets of

20 sets of 50 you know as many reps as

you can in a minute a lot of really good

options here or you feel a lot of stress

in your legs but not the loading of the

low back alright so we've developed

explosive strength maximal strength

strength endurance the final component

of you know to make your best lower body

training for Jitsu is making sure that

you stay mobile to help prevent injuries

and as I mentioned earlier the simplest

thing that you can do to improve

mobility in terms of your strength

training is train through a full range

of motion you know so squat deep you

know even extending range ranges of

motion like doing stuff like a deficit

deadlift if you can stay safe and in

good positions while you're doing that

and then an extra exercise that you can

use to improve mobility throughout the

lower body you know the the hips

hamstrings ankles is going to be the

Cossack squat or lateral lunge so otávio

is going to do a couple of reps here so

the wider you can move your stance out

the more mobility it will require the

side that you're squatting to you want

to keep that foot flat on the ground you

can let the opposite heel come up no TV

I was doing a great job of these so he's

you know improving mobility and his

ankle and his hips he's getting out of

just that sagittal plane moving up and

down straight forward and straight back

with adding some lateral movement in and

if if the athlete isn't challenged by

just doing this with bodyweight which

you know start with bodyweight make sure

they're moving through the full range of

motion well then they could start at you

know holding a weight in front of them

having weight on their back wearing a

weight vest lot of options

you can increase the intensity of the

Cossack squat with alright so there's

some simple exercises that you can sort

of build the foundation of your lower

body training for jujitsu with when I

develop explosive power maximal strength

strength endurance all while staying

mobile and preventing injury throughout

so thank you to a table Susa multiple

time world champion head instructor at

gracie Baja Huntington Beach you know if

you're in the Orange County area if

you're coming for a visit

hit them up go get some hard training in

he'll kick your ass like he kicks my ass

and make sure you subscribe to the

channel like the video for more Jitsu

strength training content and content to

help you get better at whatever sport

you're trying to improve that

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