Balancing Weight Training and Brazilian Jiu-Jitsu

Рет қаралды 399,743

7 жыл бұрын

Purchase Weight Training For Grappling by Michael Israetel-
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If you'd like to integrate weights into your BJJ training or integrate BJJ into your weight training, this video covers the ins and outs of how to do so with the least interference and the most effect!
Dr. Mike Israetel is a sport scientist, competitive bodybuilder, and BJJ brown belt.
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0:00 intro
2:00 contents
4:30 tradeoffs and priorities general
7:33 specific priorities
10:37 universal optimization
12:13 finding MRV
18:19 session recommendations
33:28 daily structure
39:37 weekly structure
46:38 longer term priority phases
50:49 nutrition strategies
57:53 lifting for bjj performance
1:01:20 BJJ training that minimizes lifting impact
1:12:02 closing thoughts

Пікірлер: 472

@RenaissancePeriodization Жыл бұрын

Purchase Weight Training For Grappling by Michael Israetel- bjjfanatics.com/products/weight-training-for-grappling-by-michael-israetel

@Smadders Жыл бұрын

I really enjoyed this course and left a 5 star review (under Edward A). Would it be possible to get a video about how to cut while training BJJ and avoiding muscle loss? I've watched some of your other excellent videos on how to maintain muscle while cutting but would appreciate hearing how you would flex that approach for a BJJ athlete.

@leo9982 9 ай бұрын

@@Smaddersdoes it include a program

@Smadders 9 ай бұрын

@@leo9982 yes it includes samples

@HenchPig 7 ай бұрын

Hey ! What frequency should we be lifting with? I have purchased the product and it was awesome and I will start it tommorow. I’m just wondering how to program in terms of frequency ? Thanks !

@HenchPig 7 ай бұрын

I programmed this 3 day program but realised it’s low frequency: Day 1 - Squat 3x5-10 BB Row 3x5-10 Hammer Curl 3x10-12 Wrist Curl 3x12-15 Day 2 - Bench 3x5-10 Press 3x5-10 DB Upright Row 3x10-12 Band Ext 3xFailure Day 3 - Deadlift 3x5-10 Wtd Chin-Up 3x5-10 Rear Delt Flye 3x10-12 Leg Raise 3x1RIR

@slr9102 3 ай бұрын

Holy shit, it's so weird going back to old videos. Mike actually seems nervous and has a "professional" voice

@Vercingetorix.Fantasia 3 ай бұрын

It's fn nuts lol

@halli1980 2 ай бұрын

Exactly what I was thinking! 😂 Why so serious Dr Mike? Where's all the filthy humour?

@Lite727 2 ай бұрын

And he’s slightly less unhinged (only downside)

@K3ATH3RN 2 ай бұрын

AND HE HAS HAIR😭😭

@ItsOnPaper 18 күн бұрын

Hardly recognized him at first

@ibrahimtastekin275 5 жыл бұрын

It's so sad when people who deserve the biggest platforms have to take a backseat to bullshitter's. You should have a much bigger audience Mike. I hope you get it one day.

@PaytonDowns 4 жыл бұрын

Amen

@noahsd 2 жыл бұрын

Mike is "boring" and doesn't try to appeal to the masses. He just gives lectures. If you're listening to lectures for lifting then your in the minority

@nw3877 Жыл бұрын

@@noahsd he isn't boring anything compared to many other hard science channel! He is actually funny. Thing is most viewers need base of knowledge (which they get from 3-5 min simpler videos) and don't have attention span or doesn't want to give attention for so long (avg. 20-30min)

@noahsd Жыл бұрын

@@nw3877 Bro im on youre side, Thats why I put boring in quotations

@jaybee2402 Жыл бұрын

@@noahsd The irony is he wrote about attention deficiency! 😂😂

@Nemesis11211 7 жыл бұрын

Dr. Mike should start recording bed time stories about weightlifting.

@jordanholcombe9153 7 жыл бұрын

never before have I heard content like this from someone with thorough credentials in both strength training and bJJ. this is phenomenal thanks Mike!

@maddawgzzzz 9 ай бұрын

Same good stuff bro

@smugcat6938 2 жыл бұрын

Thought it might be easier if you could easily find what part of this talk you want to watch for later reference, so heres timestamps 0:00 intro 2:00 contents 4:30 tradeoffs and priorities general 7:33 specific priorities 10:37 universal optimization 12:13 finding MRV 18:19 session recommendations 33:28 daily structure 39:37 weekly structure 46:38 longer term priority phases 50:49 nutrition strategies 57:53 lifting for bjj performance 1:01:20 BJJ training that minimizes lifting impact 1:12:02 closing thoughts

@travisshane9998 2 жыл бұрын

ㅇㅇㅇㅅ ㅅ

@shurik_skalolaz 2 жыл бұрын

based

@ChrisDuffeyPhoenixbodywork 2 жыл бұрын

🥂

@King_Konglish 2 жыл бұрын

You dropped this 👑

@RenaissancePeriodization 2 жыл бұрын

That was very smug of you! JK thank you so much! - Dr. Mike

@FreshWaterWindsurfer 2 жыл бұрын

I don't do BJJ, but I'm trying to balance rock climbing and bodybuilding. I substituted the word "BJJ" and replaced with "rock climbing" and this video was spot on. Thank you!

@Genital.Wartzenegger Жыл бұрын

Have you found a good balance? I’m currently balancing all 3. My lifting is only legs and push-ups since it’s the only thing the other two don’t take care of.

@Genital.Wartzenegger Жыл бұрын

And curious about balancing grip exercises.

@JValerianS Жыл бұрын

@@Genital.Wartzenegger Having juggled the same 3, I'd say rules of thumb are hard to come up with due to individuality. My experience is that forearm overuse-issues are a real risk, so I'll probably use straps more in the gym than I do now once I continue training all three simultaneously, and I'll choose one to focus on with two sessions each week, do one of the other two, and only add a fifth if I know I can make it really light and technical, but that's just me and what I can tolerate just now.

@MentalGains Жыл бұрын

Rock climbing is just BJJ with a wall

@JValerianS Жыл бұрын

@@MentalGains As a climber-turned-bjj-practitioner, I've always described BJJ as versus mode for bouldering :D

@sanbeats8099 5 жыл бұрын

Dude, THANK YOU. If this information was $15 online, I'd be psyched, but you gave it out for free. Im beyond appreciative of this, best of luck in all your endeavors

@joewwright92 3 жыл бұрын

5 minutes in and have subscribed already, just on the basis of how articulate you are. Everything you say is perfectly clear without being oversimplified - a rare skill.

@pchiethegreat1 3 жыл бұрын

This is the most detailed breakdown of BJJ in relation to weight training I’ve seen, and as someone who loves both, but is looking to prioritise BJJ but still lift weights, this lecture is everthing I need. Thank you, Dr. Mike!!!!!

@LukeThomas 7 жыл бұрын

I've been struggling with this for a while. This is SO helpful!

@kevdunne386 7 жыл бұрын

Luke Thomas Ay I love your work Luke, didn't know you'd be a fan of Mike!

@LukeThomas 7 жыл бұрын

Of course I am! He's one of the most reliable, smart voices in KZfaq powerlifting.

@Mattvallo 7 жыл бұрын

LUKE THOMAS IN THE HOUSE! Love your work, keep it up! Thanks for recommending this video!

@iiNeedSkins 5 жыл бұрын

Been successful implementing these?

@jholmes45 4 жыл бұрын

Luke your MMA insights are phenomenal. Keep up the awesome work.

@Kirbylover489 5 жыл бұрын

I cannot belive that this information is free. Thank you mike, this is outstanding!

@NecroCorvo 7 жыл бұрын

This was a masterclass Mike. Thank you so much for this knowledge.

@dylanfirth1124 5 жыл бұрын

First I used your advice on volume and accumulated some mass. I signed up for my first bjj tournament a few days ago and now I find this video. You are a prophet of human performance my friend.

@samuelsmith6391 2 жыл бұрын

Finally a video that applies good training principles to BJJ+lifting! Cant believe it took so long to find. So many other BJJ content makers are a bit weak when it comes to solid S&C principles especially when the dynamic nature of BJJ is considered. Thank you Mike for breaking it down comprehensively.

@showmethefacts4061 11 ай бұрын

Thanks for the time and energy in the video. I tend to rewatch this here and again it helps a lot.

@skywizard3319 6 ай бұрын

we need an update video on this topic

@fencingrocks3 4 жыл бұрын

This had all the answers to all the questions I've developed in the past few months since I added BJJ to my power lifting, and then some! Thanks Dr. Mike for sharing some of your great knowledge! Absolutely amazing stuff.

@JohnSmith-cz3us Жыл бұрын

Which of the paths did you end up choosing?

@chelseaxlaurenxbetch 3 жыл бұрын

THANK YOU. I’m only able to attend my BJJ classes 2-3x a week due to work schedule and wanted to supplement my training on my work days with my own lifting equipment. This was exactly what I was looking for!

@tfils-aime4453 3 жыл бұрын

Hands down one of the best videos I’ve ever watched on KZfaq. Thank you

@stevepace-first8617 3 жыл бұрын

Having spent decades training weights, running, karate, I think this man's knowledge and delivery is superb.

@redearthpaul178 2 жыл бұрын

I've been watching RP videos for a while and have only just came across this! I've trained BJJ for 12 years so this is gold for me.

@kylewinter5971 2 жыл бұрын

Your ability to articulate an idea is unparalleled. Thank you for your wisdom.

@ReubyTKD 7 жыл бұрын

looking forward to this, wish to come back to competing in taekwondo after injury meanwhile keep lifting witch a picked up in my off time and started loving.. couldn't get a better guy to cover this topic then mike, hes the man:)

@ryanpatterson3900 2 жыл бұрын

Fantastic video and a great blast from the past seeing Dr. Mike 4 years ago.

@jameshawkins2208 4 жыл бұрын

I’ve been looking (not very hard apparently!) for this exact kind of video/information for ages! Absolutely brilliant. A must watch in my opinion. Always wanted to get into martial arts properly whilst maintaining my heavy weight training/powerlifting but could not find anything this comprehensive, all in one place and this easy to follow. How to implement other activities without really taxing my CNS (which is what happened several times I tried winging it on my own). I think could also use this video to help program other things than bjj/MMA too. Good for any sports inclined person. Thank you for this great vid!

@sanchezbjj 6 жыл бұрын

I really enjoyed this video. I have lifted and living the bodybuilding lifestyle for almost 18 years. I have just began my BJJ journey at 41. At this point I’ve managed my schedule where I am lifting 4 days a week, BJJ training 2 days a week and 1 day where I completely just rest and recover. I feel like I’m a (C). I truly enjoy both activities.

@Maria-mg7xt 5 жыл бұрын

SAME HERE! 30y/o white belt

@Pagode923 4 жыл бұрын

@Monsieurtobias 3 жыл бұрын

What is your split buddy?

@androthsatyr 7 ай бұрын

"Captain" I believe :D @@Pagode923

@28copland 5 ай бұрын

Do you do cardio outside of bjj or use this for cardio, thanks

@joreilly 6 жыл бұрын

Excellent video, great information and eloquently delivered. Much appreciated!

@brendonlay8382 5 жыл бұрын

Amazing resources, thanks for the time you put into making this

@alexc4059 7 жыл бұрын

great topic, ive been searching for a video like this from Mike for a while now! so glad I stumbled across this.

@Papa91echo 4 жыл бұрын

Best advice I’ve ever head on bjj and strength training.

@flyingoflynn4057 6 жыл бұрын

Absolutely great ! Thanks for your hard work and knowledge.

@tunaman2200 7 жыл бұрын

Been looking for something like this. Thank you soooo much! This is very helpful!!

@Jhosiah 4 ай бұрын

Been searching for this exact video. What an amazing resource!! Thank you so much!

@paulhaulbrook1681 3 ай бұрын

This was an amazing video and very much reasonated with what I'm going through balancing weight training and jiu-jitsu. Right on point!!! Thank you Dr. Mike for such great content!

@whiskbiscuit7199 2 жыл бұрын

When I initially started bjj I tried to also lift hard 5-6 days a week. I ended up getting injured twice in a 3 yr period, and with no health insurance had to really take a closer look at what I was doing as my own sc coach, pt, and nutritionist. Resources like this have helped me be able to do that and I hope to be back on the mats soon, thank you!

@aleksk8837 5 жыл бұрын

Great video with lots of useful information. Thank you!

@omartaher2974 3 жыл бұрын

Thank you so much for this!!! Exactly what I was looking for.

@ezekielkaye9020 6 жыл бұрын

Super helpful, thank you. I do mma but most of my training is centered around grappling so this helps a ton.

@obeideldick4664 2 жыл бұрын

How does this guy not have 1 million subs yet?! All the videos I've had the pleasure of watching have been top notch!

@carlosmartin429 6 жыл бұрын

really good advice here, im a white belt but so much of this makes sense!!! especially the injury adverse part

@gregorykoch8467 11 ай бұрын

Wow just recently found Dr mikes content and it is a goldmine of info thanks mike

@jonahpollone 3 жыл бұрын

Perfect content for what I was looking for Mike. Thanks

@jon-umber 7 жыл бұрын

This is such a helpful video. This kind of thing is constantly discussed in BJJ circles and nobody really seems to know what's best. 45:00 -- I've always tried to structure everything completely balanced until I watched this video and realized it was incorrect. Going to pass this around to some training partners -- Thanks!!

@drumdad1242 8 ай бұрын

Man, thanks so much for putting all this great info together!

@alfaronak1 9 ай бұрын

The Bjj jugurnaut app does a beautiful job in managing everything Mike is talking about for you.

@Soclever 4 жыл бұрын

Thank you for this video! I really needed this information.

@KVONTUBE 4 жыл бұрын

Best information I've ever found on bjj and lifting

@sarary 3 жыл бұрын

This was incredible info. Thank you so much

@harry6471 5 жыл бұрын

This is GOLD, amazing info and insight thanks so much Dr. Mike!

@codykelly4734 2 жыл бұрын

Been looking for a video on these for months. GOLD

@daynalatham925 4 жыл бұрын

Really can't emphasise how damn helpful this has been for me

@unicornnightmare 3 жыл бұрын

Just came across this -- REALLY good video. Exactly what I was looking for!

@dadaci 6 жыл бұрын

awwwwwsome video dude! really appreciate it.. im a life long meathead just getting into BJJ and i suck ass at it.. this will help a lot .. thanks!

@VampireAlchemist44 Жыл бұрын

this is such a comprehensive guide, thanks so much!

@lukulelesu 5 жыл бұрын

Thanks for such a good vid without BS. I will pick up your books.

@cypritchard2311 7 жыл бұрын

Great stuff. Thanks for posting.

@bjjandlift6365 6 жыл бұрын

Incredible video !!! Thank you so much

@doctorbrand2479 Жыл бұрын

Wow, amazing content. Thank you, you really helped me to answer lot of question

@chanceicles 3 жыл бұрын

This channel is such a gold mine

@lukasprudky816 2 жыл бұрын

oh my, this was soooo good! Haven't heard this much knowleadge in a long time!

@BadgerBJJ 10 ай бұрын

I’ve been a black belt for 9 years. My routine was a 5/3/1 style workout 3X per week (usually Tues, Thurs, Sat). Gi BJJ 3x per week (Mon,Wed, Fri). Friday was a double day BJJ in the morning, and MMA and sparring from 6-8 at night. Sometimes longer. Saturday nothing. Sunday was a comp team training, open mat, drills, or sometimes just floor exercises depending how my body felt.

@erusean8492 6 ай бұрын

Thank you for your comment. I'm a powerlifter and was considering taking up Judo (not bjj) and I was wondering if I could lift heavy and do a martial art with any amount of consistency in both

@BadgerBJJ 5 ай бұрын

@@erusean8492 yes you can. I’ve trained judo on and off for years. Judo can be harder on the body than BJJ. A lot of hard landing and break falls. I would say at minimum you’d have to train judo 3x per week to see improvement and commit the throws to muscle memory. Idk to what degree you’re powerlifting, but I’d start slow and listen to what my body is telling me. Powerlifting takes a good deal of rest and recovery.

@nomaanalwi9495 5 ай бұрын

Beast

@Dave.Mustaine.Is.Genius 4 ай бұрын

@@BadgerBJJ3x weight lifting and 3x martial arts per week?😮 Ye are probably doing way too much if yer martial art trainings are longer than 40 minutes (warm-ups and stretcyes are excluded).

@BadgerBJJ 4 ай бұрын

@@Dave.Mustaine.Is.Genius not really. If you’re looking to compete or train at higher levels 3x isn’t enough. Not all training needs to be 100%, but you should be on the mats almost every day, in addition to supplemental work. At the elite levels, 2x per day.

@PeartSkirtAndSpunky 3 жыл бұрын

Needed this! Been already playing with strength vs BJJ looking for the sweet spot 😉

@whossane592 2 жыл бұрын

Thanks a lot. this is great education. Appreciate it!

@cristophermendoza7675 2 жыл бұрын

Thank you so much for this. Been doing weightlifting lifting for a year and just started BJJ. I’ve been wondering this for the longest time

@zoommair 5 жыл бұрын

This was amazing information! Thank you so much!

@usernametaken2tekken Жыл бұрын

Thank you so much for this amazing resource

@adriansaninja 5 жыл бұрын

gatdaym dr mike talk about specificity! thank you so much!!!

@simonwarner3601 6 жыл бұрын

Thanks for a great and much needed video.

@davidinawe791 2 жыл бұрын

You are a gift dude. I love this channel

@kyles7686 2 жыл бұрын

This is the exact video I was looking for!

@jasonkatada1583 10 ай бұрын

Really good video for both. Good guidelines and just need to implement what works best for you and how you feel. 🤙

@ryanhou162 Ай бұрын

The one and only video on KZfaq you need for certain groups of people

@williambreeze2659 7 ай бұрын

One hell of a breakdown! I'm going to use this same concept for other sports 💪🏿.

@shellylamington9105 2 жыл бұрын

Thanks so much, exactly the advice I needed 🙏

@jakethomas378 7 жыл бұрын

This was amazing. Thank you!

@TheEtoneKapone 6 ай бұрын

This video is amazing, the breakdown is insane.

@realtoreddiegonzalez7918 7 жыл бұрын

Thanks for this video. I was just thinking to add weight training to bjj and was researching on how to.

@matheusfrota95 6 жыл бұрын

AWESOME !!! MY NUMER ONE REFERENCE ON SPORTS SCIENCE !! THANKS, MIKE !!!!!

@Recroil 7 жыл бұрын

Absolute gold mine of information.

@hopefulbloom 2 ай бұрын

Lifting Exercises for BJJ (sports/athletes in general too): Back/Front Squats, Deficit DLs, SLDL, Pullups, Rows, Bench Presses, Overhead Presses, Pulls, Mid-Thigh Pulls, Weightlifting Derivatives, Hang Cleans, Push Presses\ In the 4-8 rep range.

@tinbjj 3 жыл бұрын

What a gem!!! Thank you kind sir!

@WhtMike2006 6 жыл бұрын

Liked and subscribed. Thank you so much!

@WayneTechGaming Ай бұрын

big ups for this specialized video

@freshprinz8996 Жыл бұрын

Great video. Today I will be back on the mat after I got a tendonitis that threw me off my training schedule. I overdid it after practicing/lifting irregularly while having shift jobs and now that I have a desk job with regulated times I thought I can compensate for the loss, didn't hurt myself to serious but I got conscious about getting older and how mobility is affected by inactivity hehe.

@davidwoodward700 3 жыл бұрын

We needed this so much

@everettengineers4603 3 жыл бұрын

Great structure. Loved the lecture. As a powerlifter trying to get into MMA (ju-jitsu, BJJ, kickboxing, boxing, and muay thai), this is very helpful.

@everettengineers4603 2 жыл бұрын

Update, this video saved my life overall. Thanks Dr. Mike! Many months later and still going strong! Now doing a 5/3/1+ Beyond program with focus on some volume towards heavier weights to train lifting. I also deload every 4th week, as I do martial arts sometimes 4 times a day (anywhere from 1 to 2 hour sessions).

@MikeJohnMentzer 9 ай бұрын

@@everettengineers4603 How old are you mate?

@yodamaster757 2 жыл бұрын

OMG I NEEDED THIS! THANK YOU

@MrCammius 10 ай бұрын

Excellent! Thank you so much!

@951grappler 2 жыл бұрын

Just what I wanted to see. Great content.

@nonyabiznas4986 2 жыл бұрын

great vid, thank you for making it.

@DavidMedic447 3 жыл бұрын

Excellent video. Keep it up!

@catedoge3206 5 жыл бұрын

Very good information and presentation skills!

@baran_caykoyupgeliyom5509 Ай бұрын

I have no BJJ/Wrestling or any kind of quality martial arts gym around but I have huge respect for people who lift primarily for athletic purposes or for their sport. I try my best to be functionally strong as possible with big compounds. I think this is the best way to train.

@Gr0und3dFlygon 3 жыл бұрын

This video is absolute gold

@NicoleDeanna 5 ай бұрын

This was a great video. I've been training for 14 years, I follow this pretty closely except for lifting after BJJ because of my schedule. I've gotten used to it, but it's definitely affected my ability to lift heavier, but I'm still making gains.

@kamillapaj8694 6 жыл бұрын

Thx. Tones of useful tips

@stillpushingon 3 жыл бұрын

Great content, thanks!

@chuckduncan9098 Жыл бұрын

Excellent information. The MRV is particularly important to me at 72 because I like lots of training and know I can't do it all. Considering the total MRV is very important.

@dustofself Жыл бұрын

What a great video! I would like to have these powerpoint/word files you were using in this video so I could check the most important details over and over again!