JIU-JITSU STRENGTH & CONDITIONING

Jiu-jitsu today isn't what it was ten years ago. Your average competitor is more athletic, faster, more explosive, and physically stronger. Technique will always be king but technique executed by a stronger, better-conditioned athlete wins matches.

Let's make you the strongest and fittest in your weight class, so when the match gets deep and the pace gets ugly, you're the one still moving.

There is no way around this. You need to be strong for BJJ. Whether it's to reinforce a submission, escape from a bad position, or manipulate an opponent's body, good technique is enhanced with more strength. At Power Stone we place an emphasis on building stronger, more explosive grapplers. We do this through time-tested, good old fashioned strength training, olympic lifting, and plyometrics.

Lifting heavy increases strength- not just for your muscles but for those precious connective tissues like your bones, tendons, and ligaments. Lifting fast (olympic weightlifting and throwing/slamming) and doing plyometrics allows you to summon that strength much faster, making you a more explosive grappler.

Let's go.

Imagine losing because you didn't have the gas to continue. You let your opponent have their way. You lose. This happens too often. Competitive grapplers assume that doing BJJ alone is enough. But there is a flaw in this line of thinking. You're not always in control of the pace at which you train with someone. Some roll hard and some roll soft...yes, even if you ask them to roll at a specific pace.

Adding in extra conditioning allows you to control the pace and expose yourself to intensities that you might not otherwise experience on the mats. At Power Stone, you will have ample opportunities to improve your general endurance and aerobic power, which will let you demand a faster pace and explode more without it draining you before the next round.

This is your secret weapon.

Ever been told that lifting just gets you hurt? Good intentions, garbage advice. Resistance training is one of the most powerful tools athletes have to help protect them from injury. You can't prevent injuries from happening, but you can build a body that's much harder to injure with a well-structured strength training protocol. As mentioned above, heavy strength training reinforces connective tissue.

Something less well-known is how strength training increases flexbiliity, which can be a supporting factor in injury risk mitigation. Power Stone's strength training for grapplers emphasizes the use of full ranges of motion to ensure that bodies become brutally flexible and strong in those lengthened positions.

Power Stone holds group S&C sessions 3x per week. See schedule for current training schedule. Capacity is currently limited to six people per session until Power Stone expands into a larger facility. If you've been wanting that edge, this is the way. Don't get left out because you waited too long to take action.

Sessions will start with a brief warm-up then are typically followed by plyometrics, high-velocity strength training, traditional strength work, and applicable accessory exercises. We will cycle through different applications of aerobic and anaerobic conditioning as well.