11 Must-Do BJJ Strength & Conditioning Exercises: Build Explosive Power & Endurance
Master evidence-based strength and conditioning routines designed specifically for grapplers. Learn proven exercises with programming guidelines, recovery protocols, and sample weekly plans used by elite BJJ athletes.
I’ve been training Brazilian Jiu-Jitsu for years, and let me tell you: if you want to succeed in those tough competitions, you need serious BJJ conditioning and strength.
It’s not just about technique; you’ve got to be physically prepared to keep up with the pace and intensity.
Recent research and high-level coaches now agree that strength is the physical quality that underpins almost everything in BJJ: better strength improves power output, endurance, and even injury resilience. Stronger athletes adapt faster to power training, maintain pace longer in scrambles, and tolerate the high volume of rolling without breaking down.
2025 Meta Update: A smart BJJ strength and conditioning plan doesn’t try to bodybuild you; it focuses on heavy compound lifts for max strength, explosive work (jumps, swings, cleans) for power, and conditioning that mimics the pace of hard BJJ rounds.
That’s why having a solid BJJ strength and conditioning program, along with a nutritious diet, is non-negotiable.
Today, I’ll guide you through 11 must-do exercises for a solid base of strength, conditioning, and cardio to keep up with the fast rolling pace and to outlast your opponents.
Key BJJ Strength and Conditioning Exercises
Here’s a list of some must-do exercises to take your BJJ strength and conditioning to the next level. These 11 movements target the specific strength demands of grappling.
1. Romanian Deadlifts
Why It Matters for BJJ:
The Romanian Deadlift (RDL) is a powerhouse move that strengthens your posterior chain—the muscles that run down the back of your body, like your hamstrings, glutes, and lower back. A stronger posterior chain improves your ability to bridge, hip escape, and resist having your posture broken in closed guard, because hip extensors and spinal erectors are key for forceful hip extension and spinal stability under load.
This helps with hip drives and staying strong when an opponent tries to pass your guard or pin you.
How to do it:
- Stand with your feet hip-width apart, holding a barbell at hip height.
- Push your hips back while lowering the bar to your shins, keeping your back straight.
- Squeeze your glutes and push your hips forward to return to standing.
Programming: 3–4 sets × 5–8 reps, 2–3 minutes rest between sets
2. Single-Arm Kettlebell Clean
Why It Matters for BJJ:
The single-arm kettlebell clean is an excellent exercise for building grip strength and explosiveness, both of which are crucial in BJJ. Plus, it works your entire core, back, and lower body, making it a great full-body move for grapplers.
How to do it:
- Start with a kettlebell between your feet.
- Use your hips to swing the kettlebell up to your shoulder in one smooth motion.
- Focus on keeping your core tight and control the movement.
Programming: 3 sets × 5–8 reps/side, 90 seconds rest
3. Kettlebell Swing
Why It Matters for BJJ:
Swings are one of the best bang-for-your-buck drills for BJJ because they train ballistic hip extension, which you use every time you explode into a stand-up, knee slice, or powerful bridge in side control. The kettlebell swing is all about explosive hip power and cardio endurance, two key elements in BJJ.
It’s a dynamic move that not only strengthens your hips and glutes but also works your core, back, and shoulders.
How to do it:
- Stand with your feet shoulder-width apart and hold the kettlebell with both hands.
- Swing the kettlebell between your legs and then explosively drive your hips forward to swing it up to chest height.
- Keep your arms relaxed and let your hips do the work.
Programming: 5 sets × 15–20 reps, 1 minute rest (conditioning focus)
4. Jump Squat
Why It Matters for BJJ:
Plyometric exercises like jump squats are now well supported by meta-analysis: they produce small-to-moderate improvements in strength and power, which transfer to faster shots and more explosive guard passes. Jump squats are an excellent conditioning exercise that improves lower body power and cardio endurance.
They work your quads, glutes, and hamstrings, and they’re especially useful for explosive movements like guard passing or shooting for takedowns.
How to do it:
- Start in a squat position with your feet shoulder-width apart.
- Jump as high as you can and land softly, immediately returning to the squat position.
- Keep your core tight and chest up during the movement.
Programming: 3 sets × 5–8 reps, 2 minutes rest
5. Barbell Back Squat
Why It Matters for BJJ:
The barbell back squat is a full-body strength exercise that primarily targets your legs but also engages your core, back, and shoulders. Squats are essential for building the lower body strength needed for takedowns, guard retention, and positional control.
How to do it:
- Stand with the barbell resting across your upper back and feet shoulder-width apart.
- Squat down until your thighs are parallel to the floor, then drive through your heels to stand back up.
- Keep your chest up and core engaged.
Programming: 3–5 sets × 3–5 reps (heavy strength), 3 minutes rest
6. Kettlebell Turkish Get-Up
Why It Matters for BJJ:
StrongFirst and other kettlebell systems routinely use Turkish get-ups as a cornerstone for grapplers because they build shoulder stability, anti-rotational core strength, and the exact ‘get up from the floor under load’ pattern used in BJJ. The Turkish get-up is a full-body exercise that builds core strength, mobility, and stability.
In BJJ, this move is incredibly useful for developing the ability to get up off the ground quickly, especially when transitioning from defensive to offensive positions.
How to do it:
- Start lying down with a kettlebell in one hand, arm extended.
- Use your free arm to push yourself up to standing, keeping the kettlebell overhead.
- Reverse the motion to return to the starting position.
Programming: 3 sets × 1–3 reps/side (quality over quantity)
7. Pull-Ups
Why It Matters for BJJ:
Pull-ups are a fantastic upper-body exercise that builds strength in your lats, shoulders, and arms. These muscles are critical for maintaining strong grips and breaking an opponent’s posture. Pull-ups also work your core, which is key for stability in BJJ.
How to do it:
- Grab the bar with an overhand grip, hands shoulder-width apart.
- Pull yourself up until your chin is above the bar, then lower yourself down with control.
- Focus on engaging your core and back muscles to lift yourself.
Programming: 3–4 sets × 5–8 reps (or max sub-maximal), 2 minutes rest
8. Bench Press
Why It Matters for BJJ:
The bench press is a powerhouse upper-body strength exercise for BJJ athletes. It primarily targets your chest (pectoralis major), while also engaging your shoulders (anterior deltoids) and triceps. Beyond building strength, it can help boost your endurance, making it a must-add to your training routine.
How to do it:
- Lie on the bench with your feet flat on the floor.
- Lower the barbell to your chest with control.
- Press the barbell back up explosively while maintaining full body tension.
Programming: 3–5 sets × 3–6 reps (strength), 2–3 minutes rest
9. Barbell Overhead Press
Why It Matters for BJJ:
The barbell overhead press builds upper body strength, focusing on your shoulders, triceps, and upper chest. It’s crucial for developing the strength to frame and push off an opponent in scrambles or when working from the bottom.
How to do it:
- Stand with the barbell at shoulder height, hands shoulder-width apart.
- Press the barbell overhead, locking your arms at the top.
- Lower it back down to your shoulders with control.
Programming: 3–4 sets × 5–8 reps, 2 minutes rest
10. Bent-Over Barbell Row
Why It Matters for BJJ:
The bent-over barbell row is an upper-back exercise that builds strength in your lats, traps, and rhomboids. It’s excellent for improving grip strength and developing the pulling power you need to control your opponent in BJJ.
How to do it:
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge at the hips, keeping your back straight.
- Pull the barbell towards your chest, squeezing your shoulder blades together at the top.
Programming: 3–4 sets × 5–8 reps, 2 minutes rest
11. Lateral Squat Walk With Resistance Band
Why It Matters for BJJ:
Evidence-based injury-prevention warm-ups for grappling prioritize hip abductor and knee-control work like lateral band walks to reduce knee and hip injuries over time. This exercise targets your glutes and hips. These muscles are super important for guard retention and movements like shrimping or switching angles from the bottom position.
The resistance band adds intensity and forces you to engage stabilizing muscles.
How to do it:
- Place a resistance band around your legs, just above your knees.
- Get into a squat position and take small steps to the side while staying low.
- Keep your core tight and don’t let your knees cave in.
Programming: 3 sets × 10–15 steps/side, 60 seconds rest
How Often Should You Lift for BJJ? (2025 Evidence-Based Guidelines)
For most BJJ athletes, 2–3 strength sessions per week is the sweet spot. This lets you get stronger without wrecking your recovery or stealing energy from the mats.
Key Finding: Multiple weekly BJJ sessions already place a big load on your nervous system and joints. Piling 4–5 heavy lifting days on top often leads to stalled progress or injury, not faster gains.
Training Frequency Guidelines by Mat Schedule:
If You Train BJJ 4–5x/week → Lift 2x/week
Full-body strength sessions (heavy compound lifts like squat, deadlift, press). This maintains strength and allows gradual gains without interfering with mat time.
If You Train BJJ 2–3x/week → Lift 2–3x/week
Option for one heavier day (compound lifts) and one lighter/plyometric day (kettlebells, conditioning circuits). More flexibility for specialization.
During Competition Camps → Lift 1–2x/week (Light)
Drop lifting to lighter maintenance sessions to preserve strength while prioritizing sparring and sport-specific training. Avoid accumulated fatigue.
Sample Weekly BJJ Strength & Conditioning Plans
Use your 11 exercises inside a simple weekly framework so you’re not just randomly lifting.
Option A – 2×/week Full-Body (for 4–5 BJJ sessions/week)
Day 1 – Heavy Strength (Lower Emphasis)
- Barbell Back Squat – 3–5 sets × 3–5 reps
- Romanian Deadlift – 3–4 sets × 5–8 reps
- Lateral Band Walks – 3 sets × 10–15 steps/side
- Pull-Ups – 3–4 sets × 5–8 reps
Rest Between Compound Lifts: 2–3 minutes | Accessories: 60–90 seconds
Day 2 – Heavy Strength (Upper Emphasis + Posterior Chain)
- Bench Press – 3–5 sets × 3–6 reps
- Bent-Over Barbell Row – 3–4 sets × 5–8 reps
- Barbell Overhead Press – 3–4 sets × 5–8 reps
- Kettlebell Turkish Get-Up – 3 sets × 1–3 reps/side
Rest Between Compound Lifts: 2–3 minutes | Accessories: 60–90 seconds
Pro Tip: Keep most sets 2–3 reps away from failure and rest 2–3 minutes on heavy compound lifts to actually build strength, not just get tired.
Option B – 3×/week Mixed (for 3–4 BJJ sessions/week)
Day 1 – Strength + Power (Lower)
- Barbell Back Squat – 3 × 3–5 (heavy)
- Romanian Deadlift – 3 × 5–8
- Jump Squats – 3 × 5–8 (explosive)
Day 2 – Strength (Upper)
- Bench Press – 3 × 3–6
- Bent-Over Row – 3 × 5–8
- Pull-Ups – 3 × max sub-maximal reps
Day 3 – Kettlebell & Athletic Conditioning
- Kettlebell Swing – 5 × 15–20 (1 min rest)
- Single-Arm Kettlebell Clean – 3 × 5–8/side
- Turkish Get-Up – 3 × 1–3/side
- Lateral Band Walks – 3 × 10–15 steps/side
Focus: This day emphasizes conditioning and movement quality over max strength.
Final Thoughts: Building a Complete Strength & Conditioning Program
In Brazilian Jiu-Jitsu, the combination of strength and conditioning can make all the difference. Whether you’re defending against a guard pass, trying to submit an opponent, or scrambling out of a bad position, having explosive power and endurance is essential.
These 11 exercises are the foundation of any solid BJJ strength and conditioning program. Mix them into your routine to improve your overall game and stay on the mat longer.
Remember, progress comes from consistent effort. Stick to your routine, and you’ll start feeling the difference in your rolls.
Your 2025 Strength & Conditioning Development Plan
📊 Month 1-2: Master the Fundamentals
Focus on Back Squat and Bench Press only. Perfect these before adding complexity. Most practitioners fail because they try to learn everything at once. Build strong movement patterns first.
🎯 Month 3-4: Add Your Favorites
Based on your body type (heavy = Over-Under + Bench, athletic = Jump Squat + Kettlebell Swing, technical = Turkish Get-Up + Romanian Deadlift), add two supplementary lifts that align with your game.
🔄 Month 5-6: Create Structured Programs
Practice both Option A (2×/week) and Option B (3×/week) programming models. Track which frequency works best for your schedule and recovery capacity.
🏆 Ongoing: Track Progress
Document your lifts: date, weight, reps, and how you felt. Aim for slow, steady progress (5-10 lbs every 4-6 weeks on main compounds). This is where elite conditioning emerges—consistent data-driven improvement.
Frequently Asked Questions
Why Strength and Conditioning Matter in BJJ?
BJJ isn’t just about technique—it’s about having the strength and endurance to apply it when you’re tired. Exercises like Turkish get-ups, squats, and deadlifts are great for building the power and stamina you need.
What’s the difference between conditioning and strength training for BJJ?
Strength training uses heavier loads (around 70–90% of your max) and lower reps (3–6) on big compound lifts to increase how much force you can produce—this helps you pin someone, finish takedowns, and resist sweeps. Conditioning focuses on sustaining effort over time—intervals and circuits that mimic the pace of hard rolling. You need both: strength to win positions and conditioning to keep applying technique when you’re tired.
How often should I do strength and conditioning for BJJ?
Most practitioners find that 2–3 strength sessions per week are ideal. You want to improve your physical performance without overtraining and sacrificing your time on the mats. Start with 2×/week, track recovery, and only add a third session if you feel strong and injury-free.
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